This is the fourth in a series on becoming more active.
In such an age of political divisiveness, there’s not a whole lot that everyone agrees on. Still, I’d bet dollars to doughnuts that all of us want to be in better shape. We all want to live longer, to feel better, to be happier.
We all want to lose a few pounds, we all want to lower our risk of contracting diabetes, and we all want to avoid heart problems that can lead to debilitating strokes or deathly heart attacks.
The easiest way to gain a healthier body is to watch your diet and to move. So let’s give you a plan to get moving. Last week this column listed a number of upcoming running and walking events. Over the coming weeks, we’ll provide a training plan to help you get in shape to do these events.
We’ll start with advice for those of you new to running. Fear not, you experienced fitness buffs of Tucson, we’ll get to you in the coming weeks!
We like to do things for three weeks in a row.
Three weeks is a magical period of time: Doing something for three weeks lets your body adapt to the new stress, and it allows you to ingrain a new series of habits.
In this phase, the important thing to do is to simply get out the door so if this schedule does not fit your daily schedule, then move things around and do less as you need — just get in a habit of doing something!
Monday: Alternate exercise for 30-45 minutes.
Tuesday: Aerobic run for 30-45 minutes.
Wednesday: Day off or alternate exercise for 30-45 minutes.
Thursday: Build-ups (faster intervals of no longer than 20 seconds each).
Friday: Day off.
Saturday: Longer aerobic run 45-60 minutes.
Sunday: Day off or aerobic run for 20-30 minutes.