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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
How
To Go From Your Couch To 5k (Exercise Plan)
It's no secret that running is a highly beneficial
form of exercise. It provides a great workout for weight loss,
toning and cardiac health. But many of us can't run across
the front yard without getting winded. This often leads to
the mistaken belief that we just can't be successful runners.
The truth is, almost anyone who can walk can run for exercise.
Those of us who are out of shape just need to build up slowly
but steadily. Too many people try to run long distances at
top speed when starting out, and that only leaves them out
of breath and makes them more susceptible to injury. A better
approach is found in the Couch to 5k exercise plan.
How Couch to 5k Works
Couch to 5k is designed with couch potatoes in mind. It starts
us out at a slow pace, at first doing more walking than jogging.
They work out at the same level for a week, then add a little
more jogging to the workout. If the program is followed, one
will be running 5 kilometers (about 3 miles) or 30 minutes
after two months.
The Couch to 5k program is easy enough for anyone to follow.
It only requires working out for 20 to 30 minutes three times
a week. Each level begins with a brisk 5-minute warm-up walk,
and progresses as follows:
- Week
1 - Alternate 1 minute of jogging and 1 1/2 minutes of
walking for a total of 20 minutes.
- Week
2 - Alternate 1 1/2 minutes of jogging and 2 minutes of
walking for a total
of 20 minutes.
- Week
3 - Jog 200 yards (or 1 1/2 minutes), walk 200 yards (or
1 1/2 minutes), jog 400 yards (or 3
minutes),
and walk
400 yards (or 3 minutes). Repeat.
- Week
4 - Jog 1/4 mile (or 3 minutes), walk 1/8 mile (or 1 1/2
minutes),
jog 1/2 mile or 5 minutes), walk
1/4 mile (or
2 1/2 minutes), jog 1/4 mile (or 3 minutes), walk
1/8 mile (or 1 1/2 minutes), and jog 1/2 mile (or 5 minutes).
- Week
5 - Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3
minutes), jog 1/2 mile (or 5 minutes),
walk 1/4
mile (or 3
minutes), jog 1/2 mile (or 5 minutes).
- Week
6 - Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes),
jog 3/4 mile (or 8 minutes),
walk 1/4
mile (or 3
minutes), and jog 1/2 mile (or 5 minutes).
- Week
7 - Jog 2 1/2 miles (or 25 minutes).
- Week
8 - Jog 2 3/4 miles (or 28 minutes).
- Week
9 - Jog 3 miles (or 30 minutes).
Couch to 5k provides a way for even the most experienced couch
potato to get fit. It requires no classes or special skills,
just a pair of running shoes and some motivation. And by the
time you reach your goal, chances are you'll be ready to come
up with all new fitness challenges for yourself. Click here to discover my current SolveYourProblem recommendation and choice pick for the fastest, easiest and best exercise and weight management solution you'll find anywhere. Get it and reward yourself with a fit, more fulfilling life.
by SolveYourProblem.com
: 2010
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