Weight loss support with a spiritual element. I will keep you posted on my journey in the hopes that you will join me in becoming the person God wants you to be. Don't worry about being religious. Come as you are.

Thursday, January 13, 2011

Walking Schedule

I found two online sites for exercising at home:   pilatesanytime.com and exercisetv.com   I can watch on my laptop and exercise in the living room. I just need to get at it. 

Get walking with this 12-week walking schedule

By Mayo Clinic staff Are you looking to ease into getting in shape? This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better fitness and health. Before starting this walking plan, talk with your doctor if you've been sedentary for a long time or you have serious health issues.
Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.
As you become more fit, you'll want to add strength training exercises, such as push-ups and lunges, to your routine to meet the physical activity level recommended for healthy adults:
  • At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
  • Strength training exercises at least twice a week
WeekWarm-upBrisk walkingCool-down
1 5 minutes 5 minutes 5 minutes
2 5 minutes 7 minutes 5 minutes
3 5 minutes 9 minutes 5 minutes
4 5 minutes 11 minutes 5 minutes
5 5 minutes 13 minutes 5 minutes
6 5 minutes 15 minutes 5 minutes
7 5 minutes 18 minutes 5 minutes
8 5 minutes 20 minutes 5 minutes
9 5 minutes 23 minutes 5 minutes
10 5 minutes 26 minutes 5 minutes
11 5 minutes 28 minutes 5 minutes
12 5 minutes 30 minutes 5 minutes

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