I wish I lived near all of my loved ones and friends so I could
Maybe you don't know what to do? Do you need ideas? I want to challenge YOU to hit the sidewalks, trails, treadmills, whatever. It's time to get fit. I also want you to push yourself. You need to elevate your heart rate, get on a good sweat, and yes potentially even feel sore the next day. We like soreness. It shows you are working hard. I not only want you do to this, I want you do to this FOREVER. It's not an only do it every now and then kind of thing. Health should be your life because you only have one life to live. Preserve you youth. I promise you as you age, you will age more gracefully if you remain physically fit. Your heart will work better, your muscles will work better, your lungs will work better, you will be able to move easier. Things may even hurt less. Your entire body will work better, imagine that.
You know who you are. I'm going to give you some treadmill options below. Start there. I also want to encourage you to start lifting weights. If you don't know what to do, send me a message and I'll point you in the right direction. Most of all, OWN THIS! Do not be afraid of the gym. No one else in there cares what you are doing.
Option 1: walk for 30 minutes, moderate pace. Oh that's too boring...go to option 2.
Option 2: Treadmill
walk 3% incline @ 3.5mph for 5 mins
jog 0% incline @ 5.0mph for 5 mins
walk 5% incline @ 3.5mph for 5 mins
jog 0% incline @ 5.5mph for 5 mins
walk 7% incline @ 3.5mph for 5 mins
jog 0% incline @ 6.0mph for 5 mins
walk 0% incline @ 3.5 mph
That's too easy? Go to option 3
Option 3: Treadmill
walk 5% incline @ 3.5mph for 5 mins
jog 0% incline @ 5.5mph for 5 mins
walk 7% incline @ 3.5mph for 5 mins
jog 0% incline @ 6.0mph for 5 mins
walk 9% incline @ 3.5mph for 5 mins
jog 0% incline @ 6.5 mph for 5 mins
walk 0% incline @ 3.5 mph
STILL too easy? Go to option 4
Option 4: Treadmill
walk 7% incline @ 3.5mph for 5 mins
jog 0% incline @ 6.0 for 5 mins
walk 9% incline @ 3.5mph for 5mins
jog 0% incline @ 6.5mph for 5 mins
walk 11% incline @ 3.5mph for 5 mins
jog 0% incline @ 7.0mph for 5 mins
walk 0% incline @ 3.5mph for 5 mins
Daddy of all options, the one I do. You can do it too! Work up to it.
Option 5: Treadmill
walk 9% incline @ 3.5mph for 5 mins
jog 0% incline @ 6.5mph for 5 mins
walk 12% incline @ 3.5mph for 5 mins
jog 0% incline @ 7.5mph for 5 mins
walk 15% incline @ 3.5mph for 5 mins
RUN 0% incline 1-mile as fast as you can. I try to keep my speed around 9.0mph
walk 0% incline @ 3.5mph for five mins
Once you feel like your are getting stronger cardiovascular wise, try doing sprints on the treadmill. I'm not saying do these all the time. I also want you to do steady state low intensity cardio workouts, but you need to change it up every now and then too. Sprinting will help you get faster and stronger.
Option 6: Treadmill (another option just to change it up)
30 minute treadmill sprints
30 seconds on followed by 30 seconds off. Repetitively over and over until 30 minutes is reached. Pick a speed that is hard for you. This is different for everyone. If you can't do 30 minutes, do 20 minutes. The way I do these, is I sprint for 30 seconds and then straddle the treadmill belt by standing on the sides for 30 seconds. And then I hop back on. I use the hand rails for all my transfers.
Do anything, something. I just want you to want to get fit.
By the way, my 62 year old mother works out 4-5 days per week. She follows a similar lifting program to me and does cardio. She has even done the treadmill sprint workouts when her knee is feeling okay. So really, you don't have any excuses.
Tough love. :)
If you think I'm talking to you, then I probably am. I expect a report back on progress....
