Easy Jog

Here is a rigorous walking program that anybody can do.  Normal Pace, Fast Pace, and Very Fast Pace can be determined by you depending on your individual fitness level and comfort. Remember, the more you put into this program, the more you'll get out of it. For a challenge, try picking a course that contains a few inclines.  You will need a wrist watch or timer. For best results, perform this workout 4-5 times per week unless otherwise directed by a doctor or trainer.

Warm Up: 5 to 10 minutes

1. Be sure to warm up 5 to 10 minutes by walking slowly and gradually increase your speed untill you reach your normal pace

Aerobic Phase 1: 25 minutes

1. Walk at a normal pace for 4 minute
2. Walk at a fast pace for 1 minute

• Repeat this sequence 5 times for a total of 25 minuts

Aerobic Phase 2: 10 minutes

1. Walk at a normal pace for 2 minutes
2. Walk at a fast pace for 2 minutes
3. Walk at a very fast pace for 1 minute

• Repeat this sequence 2 times for a total of 10 minutes

Aerobic Phase 3: 10 minutes

1. Walk at a fast pace for 2 minutes
2. Walk at a very fast pace for 2 minutes
3. Walk at a normal pace for 1 minute

• Repeat this sequence 2 times for a total of 10 minutes

Cool Down

1. Walk at a slow pace for 5 minutes or until you feel that you have recovered

Total Workout time: 45 minute

Warm up: 5-10 minutes

Cool Down: 5 minutes

This entry was posted on Tuesday, September 11th, 2007 at 5:18 am and is filed under Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.