So, here are my steps for the week.
And here’s my current workout plan. It’s an 8-wk plan, but I’ve only got the first 4 below. I just started wk 1, so I’ve only done the first Monday’s run.
Here are the definitions they’re using:
Fat-burning run: Run for the time indicated at a pace that is 65 percent of your maximum heart rate (if using a monitor) or a five out of 10 on the perceived effort scale, i.e., a comfortable pace.
Strength training: Perform strength-training exercises, including squats, lunges, pushups, deadlifts, planks and overhead presses for the time indicated.
Sprint intervals: Perform all intervals on a steep hill or a treadmill set to a 6- to 8-percent incline. Run 10 minutes at an easy pace to warm up. Sprint up the hill for 30 seconds at a very challenging effort. Recover by jogging down the hill (or on a 0-percent incline for two minutes). Complete as many sprints as indicated. Finish the workout with another 10 minutes of easy running.
Easy run: Run at an easy pace for 20 to 45 minutes.
Rest: Take the day off from exercise. Walk or perform a gentle workout like yoga if you wish.
My week:
Tuesday – 1 mile walk with dog. 15 minutes of weights at home.
I was feeling miserable on Wednesday and then took a sick day from work on Thursday and did nothing much but lay around the house.
Thursday – ¾ mile walk with the dog.
Friday – ¾ mile walk with the dog.
Monday – 30 min run on the treadmill. 15 min ab workout.
I usually listen to a book while I’m running or walking. The week I finished Dead Wake by Eric Larson and started Day Shift by Charlaine Harris.
How was your week? Readers’ Workouts is hosted by Joy at Joy’s Book Blog. Thanks!
You always inspire me to do better!
Keep it up 🙂
I hope you’re feeling better!
I am, thanks.
Cool that you found a new workout plan to work with. I’ll be interested to hear how you like interval training.
I bet I’m going to hate it. But it’ll be good for me, right?
My word! You are way more active than I am but I will be adding time to my walking soon. Every bit helps. I like the idea of listening to a book wheel you exercise.
I totally agree, every bit counts. And to be honest, up until about three years ago, I was a total couch potato. I would find exercising a lot harder if I didn’t have my books to listen to.