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Be Careful
Contact Us
Fitness & Love
10 Healthy Ideas:
1. Drink water
2. Stop smoking
3. Walk after eating
4. Floss your teeth
5. Use the stairs
6. Play a sport
7. Take vitamins
8. Go dancing
9. One less cookie
10. Stretch daily
Calories Burned (est.)
per 30 min for 150 lb person
Sleeping
TV Watching
Sitting/Reading
Yoga/Stretching
Bowling
Weight lifting
Walking (3 mph)
Yard work
Hiking
Aerobics
Swimming
Jogging
Bicycling
Running (7 mph)
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31 34 61 85 102 102 112 138
170 204 221 238 272 391 |
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Schedules: Training Logs & Fitness Program Calendars
It is highly recommended to put your training schedule in writing. A monthly calendar format is handy so you
can not only schedule training sessions, but add comments after each one to help you monitor progress and make
adjustments. You might start by using a standard wall calendar where you can write in each days information.
Eventually, you may find it useful to use a notebook or appointment calendar to have room for additional comments
and data.
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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12-12:20pm Walk |
12-12:20pm Walk |
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12-12:20pm Walk
6-7pm Aerobics |
12-12:20pm Walk |
9-10am Bike (park) |
Considerations for your calendar
- Schedule times that you'll be most likely to keep regularly.
- Be prepared to re-schedule outdoor activities in case of bad weather.
- Check with friends for convenient times that they can join you.
- Give yourself some time before and after for stretching or warm-up.
- Make it a habit to have water or sports drink with you.
- Wear a fitness-related T-shirt to pump yourself up!
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Download FREE Training Calendars
Monthly training calendars are coming soon. We will have blank pages for you to customize, as well as Beginner,
Intermediate, and Advanced training programs featuring walking, running, biking, swimming, and weight training.
Sample Beginner Half-Marathon (13.1 miles) Training Program
Prior to start, you should be comfortable running 15-20 miles per week for several weeks spread out over 3-5 days.
WK |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
T |
10 |
off |
3 miles |
5 miles |
3 miles tempo |
off |
bike/swim |
6 miles |
17 |
9 |
off |
3 mi speed: intervals |
5 miles |
4 miles |
off |
bike/swim |
7 miles |
19 |
8 |
off |
3 mi speed: intervals |
5 miles |
3 miles tempo |
off |
3 miles |
8 miles |
22 |
7 |
off |
4 mi speed: intervals |
5 miles |
4 miles |
off |
bike/swim |
9 miles |
22 |
6 |
off |
4 mi speed: intervals |
5 miles |
3 miles tempo |
off |
3 miles |
10 miles |
25 |
5 |
off |
4 mi speed: intervals |
5 miles |
5 miles |
off |
bike/swim |
11 miles |
25 |
4 |
off |
4 mi speed: intervals |
5 miles |
3 miles tempo |
off or bike/swim |
5 miles |
10 miles |
27 |
3 |
off |
4 mi speed: intervals |
5 miles |
4 miles |
off or bike/swim |
5 miles |
12 miles |
30 |
2 |
off |
5 mi speed: intervals |
6 miles |
5 miles |
off or bike/swim |
5 miles |
9 miles |
30 |
1 |
off |
4 miles tempo |
5 miles |
off or bike/swim |
4 miles |
off |
13.1 mi RACE |
26 |
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No excuses! No matter where you are:
Alabama, Alaska, Arizona, Arkansas, California, Colorado, Connecticut, Delaware, Florida,
Georgia, Hawaii, Idaho, Illinois, Indiana, Iowa, Kansas, Kentucky, Louisiana, Maine,
Maryland, Massachusetts, Michigan, Minnesota, Mississippi, Missouri, Montana, Nebraska, Nevada,
New Hampshire, New Jersey, New Mexico, New York, North Carolina, North Dakota, Ohio, Oklahoma,
Oregon, Pennsylvania, Rhode Island, South Carolina, South Dakota, Tennessee, Texas, Utah,
Vermont, Virginia, Washington, West Virginia, Wisconsin, Wyoming
Get healthy in...
Boston, New York, Philadelphia, Baltimore, Washington, Richmond, Charlotte, Atlanta, Miami,
Detroit, Chicago, St. Louis, Denver, Houston, Minneapolis, Dallas, New Orleans, Mobile, Nashville,
Vancouver, Seattle, Portland, San Francisco, San Jose, Los Angeles, Phoenix, Montreal, Toronto
...and all towns in between!
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