This program is designed to
help increase your endurance and aerobic activity, from mid-March until
mid-May, and have fun doing it! Working out with a partner, or group, adds
the social aspect to overcome (perceived) boredom or drudgery of training.
Plan:
- Meet each Thursday, 5:15pm,
at the Baton Rouge Beach (BREC park on Stanford, by the LSU Lakes).
Bring water. Stretch.
- Before running, drink
water (non-caloric beverages)
- AAPG student chapter
kindly supplies water and gatoraid
- Walk/jog/run the loop
around the lakes (however far that you can go)
- 4.2 miles for small
lake
- 6.5 miles for both
lakes (via tennis courts)
- you can train/improve
by distance and/or time
- Your specific goals for
these two months depend on your current fitness foundation
- quarter miles are marked
around the Lakes, we'll show you
- For Example:
by mid-May (pick a goal)
-
Current foundation
|
mid-May distance
|
mid May Time
|
|
|
|
none
|
4.2 mile loop
|
90 min (~20 min miles) |
walk some
|
4.2 mile loop
|
70 min (~15 min/mile)
|
jog
|
4.2 mile loop
|
60 min (~10 min/mile)
|
|
6.5 mile loop
|
90 min
|
run
|
6.5 mile loop
|
70 min or less
|
- During the week, each
participant should maintain individual exercise,
- beginning with
2-3 days/week
- progressing to
5 days/week
- at least 20 minutes
(the minimum time required to acheive cardiovascular benefits).
- Find a partner, peer
pressure is great. Or e-mail me what you are going to do, then when you've
done it, email me.
- Keep a training log:
- Record date, conditions,
time exercised and distance covered
- Watch your improvement!
- This can be on a calendar,
training log, notebook
- Keep pushing yourself:
going farther and covering the distance faster
General Comments:
Two aspects of fitness need improving
- endurance
- getting the body used to exercise for longer times (initial focus)
- muscle strength
- building muscle strength to help carry you, strength training.
- e.g. stadium stairs,
biking for building quads, speed work
Also affected by:
- weight - remember
calories in = calories burned = 0; physics diet
- work towards your optimal
weight
- eat right:
- your body burns
carbohydrates which supply the energy to the muscles. If you are on a protein-rich
diet, you may not have the energy required for sustained exercise.
- extra weight adds:
- stress to cardiorespiratory
and thermoregularoty systems,
- causes greater
force when pound the road,
- increases
risk of injury and causes you to be slower
By joining us, each person
accepts full responsibility for their exercise.
