This first article of the three part series is aimed at beginners . You are a beginner , if you have not done regular exercise during the last 6-12 months or more. By regular I mean at least 3 times per week .
Basically any exercise you will get results . You should start walking. Start with 15-20 minutes each day during the first week and then increase every day for the second week .
If all goes well , after that, you can begin to increase the time . Add 5 minutes for each foot at the beginning of each week and make sure you walk at least 6 times per week at a pace that takes you a little encouragement . When you walk for 30-40 minutes 6 times a week , it is time to move forward and accelerate.
Start by replacing 2 of your walking sessions ( non- consecutive days) with this training. Warm up first with 5-10 minutes of brisk walking . Then choose an activity from the options below and do 30 seconds of effort with 30 seconds of walking on a total of 15 minutes. Choose skipping , star jumps , step ups or jogging. Back a few minutes when you're done.
After the first week , replace three of their sessions and hiking the third week, add 1 minute training sessions each week until you reach a total of 20 minutes of walking heating and cooling. Vary your activities of a drive or even within the same workout. You should always be pushing yourself so that you breathing hard and sweating. The effort should not be easier , everything should push yourself harder .
So now you have to walk for 30-40 minutes 3 times a week at a faster pace and make 3 other workouts about 30 minutes , including heating and cooling foot.
Continue this diet for at least 4-8 weeks and then be ready for the intermediate formation .
Basically any exercise you will get results . You should start walking. Start with 15-20 minutes each day during the first week and then increase every day for the second week .
If all goes well , after that, you can begin to increase the time . Add 5 minutes for each foot at the beginning of each week and make sure you walk at least 6 times per week at a pace that takes you a little encouragement . When you walk for 30-40 minutes 6 times a week , it is time to move forward and accelerate.
Start by replacing 2 of your walking sessions ( non- consecutive days) with this training. Warm up first with 5-10 minutes of brisk walking . Then choose an activity from the options below and do 30 seconds of effort with 30 seconds of walking on a total of 15 minutes. Choose skipping , star jumps , step ups or jogging. Back a few minutes when you're done.
After the first week , replace three of their sessions and hiking the third week, add 1 minute training sessions each week until you reach a total of 20 minutes of walking heating and cooling. Vary your activities of a drive or even within the same workout. You should always be pushing yourself so that you breathing hard and sweating. The effort should not be easier , everything should push yourself harder .
So now you have to walk for 30-40 minutes 3 times a week at a faster pace and make 3 other workouts about 30 minutes , including heating and cooling foot.
Continue this diet for at least 4-8 weeks and then be ready for the intermediate formation .
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