SIMPLE ENDURANCE EXERCISE PROGRAM
Aug 25 '00
Have you ever looked in front of a full length mirror after a shower - amazed at not only what you saw, but the person you saw. Well, I have done that several times this last year, and last night my friend and I decided that we were going to do something about THE MIDDLE AGE SPREAD - starting today. Well I'll tell you at 7a.m. this morning we started on our journey to fitness, and the last mile I was wishing I was at home eating breakfast watching the TODAY show. But, we came up with a simple endurance plan that maybe a few of you might want to consider.
This I believe can be used by most people. Some people, especially those who are very heavy, have been physically inactive for some time, are advanced in years, or have some other health problem, should consult a physician before embarking on exercise.
This plan we believe is designed for an average person, 18-56 years old, of average fitness, in relatively good health (except for being terribly overweight).
1. Walk ten miles per week spread over five days. Maybe only a mile at first, and if you begin to feel weary during the walk, slow down or stop. The key is to start easy, go slow, and not overdo. Make this exercise enjoyable. There is no place for pain when its an endurance exercise. If your first mile goes well, try to go a little farther the next day. Continue to walk only! Do not run until you can cover about two miles a day, five days a week. Gradually increase your distance to ten miles of walking per week, spread over at least four days during the week. Some people starting out can walk the full ten miles per week; others will require a few weeks to move up to that distance. After doing ten miles per week of just walking, if you would like, gradually start to mix in a very slow jog. For example, in your two-mile exercise, you might try to slowly run a block, walk two to three blocks, run a block, walk two to three blocks, and so on. If running becomes painful or causes dizziness, return to walking.
Gradually increase the amount of walking until you are covering all ten miles per week. Now, the next step.
2. Increase your weekly distance to twenty miles. The increase should be very gradual. Never walk more than two miles farther in one week than you did the week before. Don't increase mileage from one week to the next if you experience undue stress or fatigue. Your WHOLE BODY takes time to adjust to the stress of long distance walking.
Twenty miles a week should be your goal. Jogging will provide a little more benefit than walking, don't jog unless you want to. Brisk walking will also provide more benefit than slow walking.
3. Eat a balanced diet. Don't worry so much about food as you did while on a weight reduction diet, but certainly don't over eat. The main focus of this program is the exercise. If, once you are into this program at least six weeks, and you want to lose weight a little faster, think more then about cutting down on you food intake. You do cut down naturally when you exercise. Remember the four food groups, and eat a good mix of these foods each day.
4. Listen to your Body. Most people with weight problems have come to think of their bodies as their enemy, anxious to deceive them into ill-health and flabbiness. This is foolish. If you will listen to your body, you will have success in your exercise and eating habits.
When you are full at the dinner table, Stop Eating. When you are tired Get More Sleep. When your body craves more fruits and vegetables Eat More!
If you listen your body will get you back into shape, and full fitness and health.
In this fitness program just outlined. I suggest either walking or jogging. I know there are many exercise programs out there that are valuable as well and would help your endurance. I just love the out doors and the beauty of nature - along with the fresh air.
This is going to take self-discipline which is a matter of strength, but also endurance. When we see others who are fit, healthy and in great shape it's because they have used a little more discipline than we have. They have had just a little more commitment than we have given it before -this means GIVING PLACE LONGER.
I know that each of us have the POWER (which means the ability to act, to produce, and to effect.) to become healthy.
To exercise that POWER given to each of us, we can conquer any mountain- or obstacle. Remember that the people at the top of the mountain didn't FALL there!
ONCE is the beginning of that self-respect which motivates a person to succeed a second time. Two successes stimulates desire for a third, and so on until control comes out of self-respect and self-respect comes from self-control.
I am going to succeed at being a fit and healthy grandmother, and the person I really want to be who is looking back at me in the mirror.
The best to all of you who continue to be FIT AND HEALTHY, or desire enough to put their BEST FOOT FORWARD!
 |
|
|
|
|
|
|
Epinions.com ID:
888
|
|
Reviews written: 58
Trusted by: 12 members
|
|
|
© 1999-2009 Shopping.com, Inc.