Archive for cardio

Week 10 Total fitness training

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , , on January 24, 2010 by wildcat566

7 minutes on, 1 minute off, 5 minutes on.  This is the recipe for our weekly agenda of working out three times every week and building our fitness level.  Slowly and consistantly to avoid injury and burnout.  This has got to be the easiest, softest way to get started jogging.  Spoon fed excersice program to suit a mass audience of people who need to get heathly and excecise.  What’s it take … an hour out of your day?  By the time you dress, get to your workout destination, workout for 30 minutes, back home and shower it takes about an hour.  Recently I have been experimenting with the benefits of sauna, therefore I take an extra 20 minutes for that.  Seems to help my breathing and good for detoxing the body I read.  Let me know about your sauna experiences and benefits you have learned, would love to hear from you.

Below is my workout schedule for Week 10:

Mon 6pm Walk 2 laps briskly at local fitness club.  Stretch lightly.  Jog for 7 minutes on treadmill, walk for 1 minutes for rest, then jog for 5 minutes, walk for 2. 20 crunches.  Light stretching and walk 2 laps to cooldown.  Shower, sauna for 10 minutes, shower.

Thur  6pm  Same routine, however midweek I increase my speed every 2 minutes.  This treadmill is great for dictating pace, and your legs seem to “remember” pace pretty well.  I plan on running road races again in the near future, so this starts to work on my leg turnover in preparation for faster running in the future.  First and foremost, I will listen to my body and monitor my SI joint while running.  I always adjust speed and form according to how my body feels.

Sat 10 am  Same as Monday

Good luck  and see you next time!


Week 9 Total Fitness Training

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , on January 19, 2010 by wildcat566

On week 9, we will run for 6 minutes after the initial walk to loosen up and light stretching.  You have a pre-workout routine by now to get yourself going.  6 minute jog, then take a 1 minute brisk walk-rest period, then jog for 4 minutes.  Walk to cool down and light stretching again.  We will continue to slowly add time each week until we can run for 15 minutes without a break.  Let’s make that our 2nd short term goal, a 15 minute run.  I am doing workouts on Monday, Thursday and Saturday this week.  What 3 days are you getting yours in?  Repeat this workout 3 days this week and we will move up to 7 on, 1 off, 5 on 3 times next week.  I predict reaching our 2nd goal of a 15 minute run in about 3 weeks.

Time now to get yourself  in shape for spring and summer.  Shed those winter pounds and improve your cardio.  I am currently training on the treadmill due to the cold outside, but can’t wait to get outdoors soon for some fresh air.  Good luck, see you next week!

Week 8 Fitness training program

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , on January 6, 2010 by wildcat566

The workout for this week is to jog for 5 minutes without any walk/rest period.  After a 5 minute walk to warm up, stretch lightly.  Then begin your jog, the comfortable pace that you have become accustomed to.  Don’t get all excited and blast off so much that you tire yourself out, ruining your chances of making the goal you’ve worked to achieve!  LOL.  Do your thing for 5, then start your cooldown walk for 5.  Light stretching and plenty of water.  3 times this week, you will run for 5 minutes in celebration of getting from the couch to the track, treadmill, field or road.  Great job and don’t stop here!  We will continue to improve and develop our bodies to be healthy and fit. 

First short term goal achieved! See more on goal setting at :

Week 7 Fitness training program

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , on January 2, 2010 by wildcat566

This week  we will move up to 3 minutes jogging, 30 seconds walking.  Building up to a 5 minute jog and building our fitness program on a slow, steady foundation.  Injury free progress while following basic fundamentals of fitness.   Our routine is as follows:

3 days per week:

5 min walk to loosen up, then light stretching.  Begin jogging for a full 3 minutes, then walk briskly for 30 seconds.  Repeat this cycle 3 times for a total workout time of 10:30. ( 3x 3:00 jog and 3x:30 walk)  Walk for 5 minutes after workout for a cooldown and the stretch lightly.  Add 20 stomach crunches and drink plenty of fluids to re-hydrate.

Stetching is important for the body to limber up before jumping into a workout.  Some people don’t need as much stretching as others.  If I don’t stretch first, I feel tight and uncomfortable and worry about straining something.  There have been times when I felt likeIi stretched too much.  Use your own gauge, but make sure to warm up the major muscles before beginning.  I typically stretch hamstrings first, then calves, quads, hams again and lower back.  Then I shake out my arms, rotate at the trunk, rotate neck and ready to workout.  Takes me about 5 minutes.

Don’t forget about working out indoors this winter to avoid missing or skipping workouts due to weather.  Treadmills are a great option to icy roads or cold rain.

Week 6 total body fitness

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , on December 8, 2009 by wildcat566

2 minutes on, 30 seconds off this week!  3 times such as Tuesday, Friday, Sunday.  Give yourself a day or two of rest between workouts for your body to recover and muscles to gain strength.

  You will walk for 5 minutes to warm up, then light stretching.  Jog slowly for 2 minutes, then walk briskly for 30 seconds.  Jog again for 2 minutes, 30 second walk.  Walk to cool down, light stretching.  20 bicycle crunches after each workout this week.

About a 30 minute total workout, well worth the time for the results you will get.  We are about halfway to the first short term goal of jogging for 5 minutes without stopping.  We will progress a little faster in the upcoming weeks, but not much.  Avoiding injuries and consistancy are the key elements to successful training.  Enjoy your workouts, keep them simple and make it part of your daily routine and ongoing lifetyle.  Best of luck in your training this week.  Leave comments or ask questions if you want. 

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Week 5 Fitness training program

Posted in Fitness Training Programs with tags , , , , , , , , , , , , , , , , , , , , on November 22, 2009 by wildcat566

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!