Week 2 Simple Fitness Training

This week we are going to step it up a notch by training ourselves to run the same distance with less rest. This will build the stamina needed to continue toward total body fitness. Remember, we are taking baby steps to help get you into some physical activity to increase your metabolism and form healthy excercise habits. Slow, consistant pursuit of your fitness goals to reduce the risk of injury and build the confidence needed to get in great shape.

Week 2: Tuesday, Thursday and Saturday. 30 on-15 off.

You will begin with a 5 minute warmup walk and some light stretching. Next jog for 30 seconds, then walk for 15 seconds. Repeat this cycle for a total workout time of 5 minutes. Light stretching when done and drink plenty of water, even in the winter months.

We will continue to build jog time and reduce rest time until we jog for 5 minutes without rest. We will add some strengthening excercises soon to assist in our progress. Always track your workouts. This helps you review your progess and keeps you motivated. I use a desk calendar mounted on the wall behind my door. Everyday I log my workout and file the month in a shoe box when complete. I can look back over the months and get ideas for workouts and so on. I also like http://www.runningahead.com/ . I was using this online running log consistantly while training for local road races the last couple of years. Look at my stats under username wildcat566 and review my workouts, favorite courses and race performances. Go to community and then browse user logs. You can create charts and graphs, track mileage, review past workouts, etc. Very nice tool. Good luck this week on your journey to total body fitness!

Simply Fit ... Easy fitness plan for you to get in shape!

Ok Team, like with any excercise program you should always consult a physician before beginning. Feel free to modify this program at any time based on your level of fitness. In addition, I will field questions and assist you with modifications as needed.

Start slow! If you haven't worked out for awhile, no need to do too much too soon and end up with and injury and not much in the improved fitness category. So relax, listen to your body and be consistant. That's what it takes to get into shape without killing yourself in the process. The right equipment always helps prevent injuries too!


Week 1 .. head over to the local track, walking path, trail, neighborhood, or treadmill 3 times this week. Walk for 5 minutes to warm up. Stretch slightly to avoid injury. Walk for 30 seconds, then jog, shuffle, walk faster, whatever you name it, for 30 seconds. 30 on, 30 off is what I call it and this begins your journey to total fitness. Easy, fast, over. I usually come home from work, change clothes, take a sip of Coke and head out. If I sit down or rest, I may not get back up to workout. Do it and get it over with! Consistancy is the key here.


Summary of the 30 on, 30 off workout:

Tues, Thurs, Sat .. 5 minute walk warmup followed by light stretching.
Walk 30 seconds, jog for 30 seconds. Repeat non-stop for a total of 5 minutes.
2 minute walk cool down followed by light stretching.

Great Job! Go home! Let me know how it went.