Simple Exercises To Keep You Fit
To keep yourself on track with your exercise, you need to make a schedule. Your plan should include getting started with easy workouts and then progress into more challenging exercises. You can make a plan for the whole month to meet your goals and see your desired results.
Stage 1: Getting Started Put on your favorite sneakers and start a half-mile walk for about 10 minutes. You do not need to overwork your body on the first day. The first week of your exercise should be a conditioning of your body. The second day, walk a mile or three-quarters of a mile for 15 to 20 minutes. On the third day, try increasing the activity of your muscles by taking a mile and a half walk for 20 to 30 minutes. On the fourth day of exercise, the duration of you walk is more important than the distance. Try walking for 30 to 45 minutes.
Stage 2: Add Some Kick Now that you are at the second week of your routine, it is best to add some challenge. Start by walking a mile, but this time take an inclined route or walk on a small hill for 20 minutes. Follow the same route on the second day but change the pace of your walk. Take a brisk walk for 5 minutes and do it 5 times with a 1-minute interval of normal walking in between. On the third day, try cooling down. Do a mile and a half-walk on a flat terrain for 35 to 40 minutes. On the fourth day, just do a mile-walk while taking note of your time.
Phase 3: The Next Level You now need to make sure your body in an always-active mode by taking a walk at lunch and after work. You can accomplish this by parking your car a few blocks from your office to make a 15 minute-walk. Do this twice per day. Overall, you should walk for 30 minutes. On the second day, walk briskly for five minutes with a 2-minute interval of normal walk. Repeat this five times. Put some fun in your third day. Take a quick, 10-minute walk, and then walk backward while in a squatting position for one minute. You must do this on a small hill or incline. Repeat twice and finish your exercise with a brisk walk for seven minutes. On the fourth day, take a brisk walk for less than 30 minutes. Time yourself. Then take a 10-minute walk to cool down.
Phase 4: Hit the Peak On the first day of your final week, hike on small inclines or hills for 50 minutes without slowing down. Make your heart pump more on the second day. Do a 5-minute walk on an incline, plus a 10-minute walk on a flat grade without changing your speed. Then walk on a higher incline for 10 minutes. Continue for 5 more minutes but at a slower speed. Walk briskly on the third day for 60 minutes without changing your pace. On the last day, walk as far as you can for an hour.
By making an exercise plan for each month, you can help yourself stay on-track and keep your body healthy.
Stage 1: Getting Started Put on your favorite sneakers and start a half-mile walk for about 10 minutes. You do not need to overwork your body on the first day. The first week of your exercise should be a conditioning of your body. The second day, walk a mile or three-quarters of a mile for 15 to 20 minutes. On the third day, try increasing the activity of your muscles by taking a mile and a half walk for 20 to 30 minutes. On the fourth day of exercise, the duration of you walk is more important than the distance. Try walking for 30 to 45 minutes.
Stage 2: Add Some Kick Now that you are at the second week of your routine, it is best to add some challenge. Start by walking a mile, but this time take an inclined route or walk on a small hill for 20 minutes. Follow the same route on the second day but change the pace of your walk. Take a brisk walk for 5 minutes and do it 5 times with a 1-minute interval of normal walking in between. On the third day, try cooling down. Do a mile and a half-walk on a flat terrain for 35 to 40 minutes. On the fourth day, just do a mile-walk while taking note of your time.
Phase 3: The Next Level You now need to make sure your body in an always-active mode by taking a walk at lunch and after work. You can accomplish this by parking your car a few blocks from your office to make a 15 minute-walk. Do this twice per day. Overall, you should walk for 30 minutes. On the second day, walk briskly for five minutes with a 2-minute interval of normal walk. Repeat this five times. Put some fun in your third day. Take a quick, 10-minute walk, and then walk backward while in a squatting position for one minute. You must do this on a small hill or incline. Repeat twice and finish your exercise with a brisk walk for seven minutes. On the fourth day, take a brisk walk for less than 30 minutes. Time yourself. Then take a 10-minute walk to cool down.
Phase 4: Hit the Peak On the first day of your final week, hike on small inclines or hills for 50 minutes without slowing down. Make your heart pump more on the second day. Do a 5-minute walk on an incline, plus a 10-minute walk on a flat grade without changing your speed. Then walk on a higher incline for 10 minutes. Continue for 5 more minutes but at a slower speed. Walk briskly on the third day for 60 minutes without changing your pace. On the last day, walk as far as you can for an hour.
By making an exercise plan for each month, you can help yourself stay on-track and keep your body healthy.
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