WARM-UP
BE SURE TO STRETCH THE LOWER LEG ON A
SLANT BOARD OR ON A
STAIR-CASE FOR 30 SECONDS OR MORE AND ALSO STRETCH THE UPPER LEGS PLUS ANY AREA THAT YOU MAY FEEL HAS A TENDENCY TO BE TIGHT.
START
WALK 2
MINUTES AT A
COMFORTABLE PACE
5 MINUTES: BRISKLY AT AN Rate of Perceived Exertion(RPE) OF 4 (WHICH IS EXPLAINED BELOW)
5 MINUTES: INCREASE PACE TO WALK AT AN RPE
OF
5
1 MINUTES BODY WEIGHT HALF SQUATS
3-5 MINUTES INCREASE THE PACE TO AN RPE OF 6
1 MINUTE OF
MODIFIED PUSH-UP OR PUSH-UP VARIATIONS
3-5 MINUTES OF A WALK AT AN RPE
OF
7
1 MINUTE OF A FRONT PLANK OR “BOWES AND TOWES”
3-5 MINUTES OF A WALK AT AN RPE
OF
7 OR 8
1 MINUTE OF ANY ABDOMINAL EXERCISE (MAY REST AT ANY TIME THEN CONTINUE)
COOL
DOWN OF 1-2 MINS AT AN RPE OF 2-3
STRETCH 5 MINUTES
RATES OF PERCEIVED EXERTION (RPE) FOR WALKERS
0 = NO EFFERT
1 = VERY – VERY WEAK
2 = VERY WEAK
3 = MODERATE PACE
4 = SOMEWHAT STRONG
5 = STRONG (YOU CAN STILL CARRY ON A CONVERSATION
6 = STRONGER
7 – 9 VERY STRONG A
CHALLENGING PACE—VERY DIFFICULT TO TALK
10 = MAX EFFORT
Tracking your steps with a PEDOMETER is a great way to walking success. Dr. Roizen
recommends 3,000 to 5,000 steps a day as part of
a normal routine and up to 10,000 steps a day for an all out max effort day.
