Step One:
Start your walking at a comfortable pace with the incline at 1%. If you have to hold on you're walking to fast. Don't cheat yourself. Holding on robs you of many benefits including balance, good posture, and proper breathing. It defeats the purpose of why you're on the treadmill to begin with by making it a fake easy, meaning you think you're getting the most from your work out, but you're not. There are too many negatives to holding on, plus we don't walk through life like that, with our arms out in front of us (we would look like Frankenstein). And your form will be sloppy. Try real hard to stay away from sloppy form. Exercise like you care about your body. Step Two: Every five minutes increase the incline to 3% for a one minute interval while pumping your arms. Stay upright by keeping your chest open and rib cage lengthened, don't sink into yourself. Keep your abs engaged as if you were bracing for a punch. Your ab muscles should feel tight under your subcutaneous fat (the fat over your abdominal muscle). Step Three: Walk 30 to 45 minutes. As you progress don't add more time to your workout, instead increase your intensity by walking a little faster, and, or going a little higher on the incline. Get to the point where your one minute interval is challenging. After some consistent training start walking for four minutes and increase your interval challenge to two minutes. Here's an example walking program for beginner, intermediate and advanced: Beginner: 5 minute walk at 1% incline 1 minute walk at 3% incline Repeat for 30 to 45 minutes Intermediate: 5 minute walk at 1% incline 1 minute walk at 3% to 4% incline 4 minute walk at 1% incline 2 minute walk at 3% to 4% incline Repeat for 30 to 45 minutes Advanced: 4 minute walk at 1% incline 2 minute walk at 4% to 6% incline Repeat for 30 to 45 minutes This is a guideline. Honor your current fitness level. If your fitness level right now is at a 15 to 20 minute span start with that. Just be consistent, and you'll get to 30 to 45 minutes. Your goal is to exercise most days of the week. Keep your muscles balanced by adding in some basic strength training twice a week. Also add stretching and foam rolling to keep your muscles loose. ~Mary Ellen
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While helping the average person get stronger for the game-of-life, these moves are particularly valuable for those whose activities or jobs require full body strength, explosive power, and grip strength.
These exercises specifically develop posterior strength, explosive strength and power, and core strength. While also improving cardio vascular function. Excellent for martial artists who desire powerful kicks, runners looking for improved efficiency, skydivers who need stronger stability control during freefall, firefighters who need strength in their pulling action, and law enforcement who need explosive power. I'm going to keep this blog post to-the-point.
Write down your fitness goals for the week. Writing them down gives you directions to follow. Keep your directions practical and doable. Read your directions everyday and do what they say. Here's an example: Monday - 30 to 45 minute workout, or take a fitness class Workout: (warm up before the workout) 10 kettlebell swings 12R 12L step ups 10 TRX rows 5 military presses 15 Bicycle abs Repeat for 30 to 45 minutes Foam roll Tuesday Drink enough water. Water: How much should you drink every day? Walk 30 to 45 minutes. Alternate between a fast pace and moderate pace Stretch Wednesday 30 to 45 minute workout, or take a fitness class Workout: 10 to 20 walking lunges 15 kettlebell swings 10 chest presses 10 one arm rows 30 second plank Repeat for 30 to 45 minutes Foam roll Thursday Think about how much water you drink and make sure you're drinking enough. Get in the habit of drinking a glass first thing every morning. Water: How much should you drink every day? Walk 30 to 45 minutes. Alternate between a fast pace and moderate pace Stretch Friday 30 to 45 minute workout, or take a fitness class Workout: 10 Goblet Squats 10 kettlebell swings 10 walkouts to push ups 15 to 20 mountain climbers 12R12L reverse lunges Repeat for 30 to 45 minutes Foam roll Saturday Walk 30 to 45 minutes. Alternate between a fast pace and moderate pace. Stretch Sunday Walk 30 to 45 minutes at a moderate pace Stretch That's a full week of directions for you to follow. Guidelines actually since you can put in whatever type of workout you want, but write it down, and follow your directions. Maybe you like the workout in this workout poster? Try it on one of your workout days. And have fun. ~ Mary Ellen |
Useful practical information and a workout or two...
December 2023
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