Easy workout tracking plan.
The trick to every workout and strength building plan is to choose something that you like doing. It is very hard to stick with something that you don’t like at all. Any kind of workout has to be fun in order to be successful. Whether it is walking, jogging, swimming, tennis, you have to like it to stick with it.
Starting a workout program should be slowly, building up over time, this way your body gets accustomed to the routine, preventing injuries and gradually building up your body strength.
Remember also warming up and cooling down periods are also very important in order to prevent injuries. Cold muscles are stiffer and can easily be damaged by being forced into hard work. It can be very painful and may take months for them to heal, putting your workout plan out of commission.
Always check with your physician when you want to start working out, this is especially important when you are recovering from an illness, or after surgery. For those who sit at their desk a lot or in the car, if you are doing less than an hour and a half a day of activities, or are very overweight.
The following easy workout tracking plan is developed with those in mind.
Week 1:
Start with a couple of minute warm up, walk at a slow pace, then 6 minutes’ walk at a regular pace, followed by 2 minutes cool down, walking at a slow pace. Repeat this 3 times a week. Total 10 minutes.
Week 2
Warm up 2 minutes, walk for 10 minutes try to increase your speed , as if you are in a hurry, for one minute during this time, cool down for 2, stretch for 1 minute. Repeat 4 x a week. Total workout time 15 minutes.
Week 3
Warm up 4 minutes, walk at a moderate pace for 10 minutes, increasing your speed, as if you are in a hurry, for 1 minute two times during this stretch, cool down for 4 minutes, stretch for 2 minutes. Repeat 5 times a week. Total workout time 20 Minutes.
Week 4
Warm up 5 minutes, walk at moderate pace for 15 minutes, increasing your pace, as if you are in a hurry, for one minute 3 times during this stretch, cool down for 5 minutes, stretch for 5 minutes.
Week 5
Warm up, cool down and stretch for 5 minutes respectively. Walk at a moderate pace, with 1 minute increments of increased speed, try to challenge yourself!
Continue building up until you can walk for an hour.
| Week 1 | week 2 | week 3 | week 4 | week 5 | week 6 | week 7 | |
| warm up | 2 min | 2 min | 3 min | 5 min | 5 min | 5 min | 5 min |
| regular walk | 6 min | 10 min | 10 min | 15 min | 20 min | 30 min | 40 min |
| interval | yes | 1 min X 2 | 1 min X 3 | 1 min X 5 | every 5 min | every 5 min | |
| cool down | 2 min | 2 min | 4 min | 5 min | 5 min | 5 min | 5 min |
| stretch | 1 min | 2 min | 5 min | 5 min | 5 min | 5 min | |
| total workout | 10 min | 15 min | 20 min | 30 min | 35 min | 45 min | 55 min |
| how often? | 3X | 4X | 5X | 5X | 5X | 5X | 5X |
workout
While walking remember to keep a good posture following these guidelines: Look ahead, while keeping your head level, keep your core firm by keeping your abs firm and your pelvis slightly tugged in bringing your belly button towards your spine. Knees and toes pointed forward and rolling your feet from heel to toe. I like to use walking sticks, to keep my balanced better, because I often walk on country roads which can be very uneven. Walking sticks also help with your walking rhythm.
At the end of each week evaluate how things went:
1. Did I meet my goal? Why not? What can I do better so next week I will meet my goal?
2. What went well? Why did it go well? What do I take away from this?
3. What is the one thing that really made a difference this week? Is this something I want to keep doing for next week?
4. What do I need to adjust or improve? How can I do this?
5. What should I do different next week?
Good luck with improving your health and remember to keep moving!
Note: consult a physician prior to starting any workout program.
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