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40-minute walks goal for Week 8




Just two weeks left! If you have not been following the plans, but would like to start this week, email me and I will send you the plans. The full plan is also available at http:// www.mountainhealth.blogspot.com.

Week 8 Agenda

Low activity plan: Follow this plan if you are not very active in your daily life.

This week you should try and walk 40 minutes all at one time. The extra time this week should not be much of a problem. Do this everyday, or at least five days this week.

Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.

If following this plan you should perform a slow walk warm up for five minutes, increase your pace to where you notice yourself breathing a little bit harder for 45 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least five days this week.

Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.

For this week, you are going to run 30 minutes all at once. Try to do this three to four times this week.

That is all for week eight. Next week will be the last article. Hopefully you have found these useful.

As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/ walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.

Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.

Paul H Caudill is a fourthyear medical student at the University of Louisville. You may reach him by telephone at 1-859- 533-0309, or by email at phcaud01@gwise.louisville.edu.


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