Catch up with all of April Ieremia’s diary entries and accompanying exercise regimes
INTRoDUCTIoN
This training program lasts for another five more weeks as this is enough time to develop a hypertrophy effect of the muscles, a relatively strong aerobic base and a good grasp of nutritional requirements.
Weight loss may not be as quick as you hopeor perceive as it is dangerous to be stripping a high amount of weight off a person in relative quick time.
However in saying that, if self discipline is high and a want to get that healthy lifestyle is a driving factor, then it is amazing what the human body can achieve. Belief is the main ingredient to success.
WEEK TWo
TRAINING PRoGRAo
Note: Each activity is to be performed when stipulated on the periodisation plan for the correct day. Each week it will change.
Walk/Run: You are to perform for the week the number of kilometres stipulated. As you can see with the program it has you walking) if you can run then that’s great or try both) each day except Thursday and Sunday.
This will allow for some form of recovery and to spend time with your family and friends. You are to walk or run or both on each of these days.
However if you reach the desired number and still have days left of walking/running, then you may have those off as a reward for making it sooner. The challenge will come from within.
The Walk on Wednesday is not part of your overall total. Remember we are trying to build your aerobic base and teach the body through constant exercise and nutrition to utilise the fat storage for energy.
Stipulated Number for second week is: 22 kilometres* *
Exercises: As well as running you will be required to perform some basic exercises to assist with increasing the muscle to allow it to burn more energy and improve your base metabolism.
Try not to do them all at once and break it up by performing at another time during the day if you can. This is similar to the walking where the numbers are for the entire week, not each day. They are;
Squats 150
Lunges 120 Total
Knee Press Ups 80
Clothes Basket Bent over Row 120 (weighing around 15kgs)
The Washing Basket Bent over Row is; 1. Feet shoulder width apart and knees slightly bent. 2. Lean torso forward, 10 – 30 degrees above horizontal. 3. Hold a flat-back position, tilt head forward and look straight ahead. 4. Pull basket up and touch the side of the ribs. 5. Lower basket slowly until arms are fully extended.
Seated Trunk Twist 300 Total
Bridge 6 minutes
The bridge is; 1.Lie face down on mat resting on the forearms, palms flat on the floor. 2.Push off the floor, raising up onto toes and resting on the elbows. 3.Keep your back flat, in a straight line from head to heels. 4.Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
STRETCHING
Ensure stretching is carried out daily. Ideally sitting at home in front of the tv for around 15 minutes a night. Gaining in flexibility not only helps the internal bodily function, it makes you feel alot better and depletes the soreness from the body at a quicker rate than not doing any. The stretching you perform with me should be performed daily.
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