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Step two in becoming fit by September




It is week two now and you should be on your way feeling better after the little bit of walking you performed last week. The plans for this week will be a little bit longer than last week, but do not worry, as you will easily be able walk the extra time.

If you did not see my first column last week, that is fine. You can pick it up this week and just do what you can, or you can visit the new website at http:// mountainhealth.blogspot.com. Here you will find links to important health resources, as well as the all activity plans up to this point. So, you will be able to go back and look at last week’s agenda simply by logging on to the website.

Now we will go ahead get to the agendas for this week.

Week two agenda

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

This week you should try to walk 10 minutes in the morning, and 8 to 10 minutes in the afternoon. Not much more than last week, you should easily be able to do this. Again, try to do this every day, but at least go for 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 15 minutes, then slow back down for five minutes. Try to 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, walk three minutes then run for six minutes. Do this two times for a total of 18 minutes. Try to do this three to four times this week.

That’s it for this week. I hope you are finding this useful. If you are indeed following one of the plans, I hope you notice how much better you feel to get outside and move around a little bit. I guarantee you it is improving your health.

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. You may contact him by telephone at 1-859- 533-0309 or by e-mail at phcaud01@gwise.louisville.edu


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