Simply Fit

Week 5 Running for Fitness

2010-12-01T23:24:00.000-05:00

Stick with what works…the basics. We have progressed slowly and consistantly from the couch to getting up 3 times per week and doing something about our fitness. Get on board! As easy as it seems now, you will look back and see great improvement in your fitness level. If you ever need any advice on stretching, jogging, core strength, or anything else about getting fit, just post it here and I will do my best to provide an answer to assist in your progress to total body fitness. This is level 1 fitness here, nice and easy.

Week 5: 90 on/30 off. 5 minute warm-up walk. Light stretching. Jog for 1:30, walk for :30. Repeat for a total session time of 5 minutes. Walk to cool down. Do this on Tues, Thurs, Sat (or Sun). Do 10 bicycle crunches after each workout session.

Short term goal is to jog for 5 minutes without stopping, and 20 crunches. Slow, injury free workouts for long term fitness. Don’t skip workouts, be consistant. See you next time! Fitness Central.com for fitness equipment needs.

Week 4 Fitness Training Program

2010-03-17T09:00:00.000-04:00

Walk for 5 minutes to warm up, then light stretching. Jog for 1 minute today, then walk for 30 seconds. Repeat this cycle for a total of 5 minutes. Then walk for a cool down, light stretching. This week, I want you to add 10 bicycle crunches before you head to the house.

Summary:
Tues, Thurs, Sat .. 1 minute on, 30 seconds off. 10 bicycle crunches. warm up, cool down, stretching and fluids to prevent injury.

We are safely increasing your metabolism, burning calories and starting to strengthen muscles on our way to total body fitness. Dont forget to check out Fitness Central.com for all of your winter workout equipment needs. Dumbells, resistance bands and chin up bars are great for toning your chest, back and arms. Stay consistant and focused on your way to your new self!

Week 3 Fitness Training Program

2010-03-04T11:59:00.001-05:00

Week 3 Fitness Training program
Posted in Fitness Training Programs with tags 40, athletic, blog, fit, fitness, fitness training program, Fitness Training Programs, guy, in shape, jog, life, outdoors, physical, runner, running, stretch, stretching, total fitness, total fitness training, training, walk, walking, weight lifting

Week 3 of our fitness training program features building stamina, slowly progressing to our first short term goal of a 5 minute jog with no breaks. This week jog for 45 seconds and walk for 15 seconds. The on-off technique gently builds your stamina, makes workouts quick and easy, and enables busy people like ourselves to be consistent in our training. Check out Fitness Central for great buys on high tech equipment to help track and monitor every aspect of your training. The Garmin brand runners watch has a built-in GPS that measures your distance and tracks your route. The data is easily downloaded to your computer for you to analyze. It even calculates your pace per mile!

Week 3: 45 on-15 off. Walk for 5 minutes to warm up. Stretch lightly. Jog for 45 seconds, then walk briskly for 15 seconds. Repeat this jog-walk workout for a total of 5 minutes. Walk as needed when done to cool off. Light stretching and plenty of fluids.

Tip: Consistancy means not skipping workouts because of excuses like “it’s raining”. Treadmills are great when the weather is bad. You can certainly jog after the rain stops. Jog when it’s a light drizzle, walk on treadmill, indoor track, walk the mall. Be determined to get your workout in! Don’t mess with ice! Ice on roads is a smart reason to re-schedule a workout…be smart about it.

Week 2 Simple Fitness Training

2010-02-21T20:48:00.000-05:00

This week we are going to step it up a notch by training ourselves to run the same distance with less rest. This will build the stamina needed to continue toward total body fitness. Remember, we are taking baby steps to help get you into some physical activity to increase your metabolism and form healthy excercise habits. Slow, consistant pursuit of your fitness goals to reduce the risk of injury and build the confidence needed to get in great shape.

Week 2: Tuesday, Thursday and Saturday. 30 on-15 off.

You will begin with a 5 minute warmup walk and some light stretching. Next jog for 30 seconds, then walk for 15 seconds. Repeat this cycle for a total workout time of 5 minutes. Light stretching when done and drink plenty of water, even in the winter months.

We will continue to build jog time and reduce rest time until we jog for 5 minutes without rest. We will add some strengthening excercises soon to assist in our progress. Always track your workouts. This helps you review your progess and keeps you motivated. I use a desk calendar mounted on the wall behind my door. Everyday I log my workout and file the month in a shoe box when complete. I can look back over the months and get ideas for workouts and so on. I also like http://www.runningahead.com/ . I was using this online running log consistantly while training for local road races the last couple of years. Look at my stats under username wildcat566 and review my workouts, favorite courses and race performances. Go to community and then browse user logs. You can create charts and graphs, track mileage, review past workouts, etc. Very nice tool. Good luck this week on your journey to total body fitness!

Simply Fit ... Easy fitness plan for you to get in shape!

2010-02-20T08:59:00.000-05:00

Ok Team, like with any excercise program you should always consult a physician before beginning. Feel free to modify this program at any time based on your level of fitness. In addition, I will field questions and assist you with modifications as needed.

Start slow! If you haven't worked out for awhile, no need to do too much too soon and end up with and injury and not much in the improved fitness category. So relax, listen to your body and be consistant. That's what it takes to get into shape without killing yourself in the process. The right equipment always helps prevent injuries too!

Week 1 .. head over to the local track, walking path, trail, neighborhood, or treadmill 3 times this week. Walk for 5 minutes to warm up. Stretch slightly to avoid injury. Walk for 30 seconds, then jog, shuffle, walk faster, whatever you name it, for 30 seconds. 30 on, 30 off is what I call it and this begins your journey to total fitness. Easy, fast, over. I usually come home from work, change clothes, take a sip of Coke and head out. If I sit down or rest, I may not get back up to workout. Do it and get it over with! Consistancy is the key here.

Summary of the 30 on, 30 off workout:

Tues, Thurs, Sat .. 5 minute walk warmup followed by light stretching.
Walk 30 seconds, jog for 30 seconds. Repeat non-stop for a total of 5 minutes.
2 minute walk cool down followed by light stretching.

Great Job! Go home! Let me know how it went.