Bellingham Get Fit, 30 Minute Walk to Run Program
I think for most people this program can be a valuable tool. Cardiovascular health is important for men and women. Cardiovascular health training provides many health benefits in a short amount of time. Most preventable diseases can be affected by getting in at least 30 minutes of physical activity a day……oh yeah, and work does not count as cardio.
I have trained many people with the goal of just general health, and what I found most effective for most everyone’s time was to get in a minimal amount of cardiovascular training. With the program below it starts you of slow and allows your body time to adapt to the training stimulus. Before starting any new exercise program make sure to get it cleared by your doctors. For general health 30 minutes a day of cardio is a good amount. Always start slow and rest at least two days a week. Beginners should do 2-3x a week, novice 3-4x a week and advanced 4-5x a week. If you have any prior injuries or disease always get clearance from your doctor.
Walk to run Program
WEEK1 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 15minutes.
WEEK2 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total 15minutes.
WEEK3 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
WEEK4 Brisk five-minute warmup walk, Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
WEEK5 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 25 Minutes.
Week6 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 25 Minutes.
Week7 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 30 Minutes.
WEEK8 Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 30 Minutes.
With this program it should help safely build a base for your next phase of cardio conditioning. After the initial eight weeks are over you can start adding more time to the jogging phase and less time on the walking phase of the training. Example week 9 you would do 60 seconds of jogging and 90 seconds walking for 30 minutes; then week 10 the same and week 11 would be 90 seconds of running and 90 seconds of walking. As you can clearly see this program allows for you body to adapt for a couple weeks before upping the physical challenge.
Well I hope this helps you stay encouraged that gaining health does not have to be painful or to difficult. Putting it all together with a good eating plan and stress reduction techniques and you will be on your way to a new you……… Oh yeah and you should start tomorrow!
Health and Exercise Prescriptions Inc.©
Jaime J. Hernandez