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Step three in becoming fit

We are now at week three of the plans to get you in shape by the end of September. Hopefully, you are starting to notice that you feel better after you get up and go walking each day.

This week you will again do a little bit more than you did the previous week, but your body should now be ready for the additional exercise. I hope you are finding this beneficial. Keep up the good work!

Finally, if you have not begun walking or running yet, it’s not too late. Pick it up this week if you want to start now or visit http:// www.mountainhealth.blogspot.com for all of the previous week’s plans.

Week three agenda

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

This week you should try and walk 15 minutes all at one time. Last week the time was split between the morning and afternoon. This week you should be able to handle a 15- minute walk. Do this everyday, or at least 5 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 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 20 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 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, walk 3 minutes then run for 9 minutes. Do this 2 times for a total of 24 minutes. Try and do this 3-4 times this week.

That’s it for week three. Get out and continue move and I will see you in week 4.

Remember, 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.

Letcher County native Paul H Caudill is a fourth-year medical student at the University of Louisville. He may be reached by telephone at 1-859-533-0309, or by e-mail at phcaud01@gwise.louisville.edu

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