Thursday, October 9, 2014
12-week fitness challenge
After trying a variety of things, adjusting, and moving things around, I have finally come up with a 12-week fitness schedule that's actually working for me. So, I finally gathered all my notes and put it into a summary that might be helpful to others. The easiest way to stick with it is print it out and cross off day after day, as you move through the schedule. Considerations and challenges: - I have a bad back - traditional ab challenges don't work for me, because most of them, with all those situps and crunches, are horrible for the back - As part of my 2015 Warrior Dash prep, I had to devote approximately equal times to strength training and cardio - since the dash involves both. - The extended version of the challenge includes regular visits to the gym for weight training. This version does not. This is for getting as much as possible out of very little time. What this schedule WILL NOT do: - Give you rock-hard abs, perfectly toned arms and legs and generally make you look like Cindy Crawford in that famous Pepsi commercial. - Make it possible for you to fly and fight villains a la "Crouching tiger, hidden dragon". - Be easy. If it were easy, everyone would be doing it, and I wouldn't need to write this down. - Get rid of all your health problems. If you have allergies, asthma, ulcer, joint aches, arthritis, or any other chronic ailment - see your doctor. This is an exercise schedule - not a panacea. If in doubt - consult your doctor before getting into this. What this schedule WILL do: - Strengthen your core, back, arms and legs. - Improve your balance. - Improve your walking and jogging stamina. - Tighten your middle. - Boost your energy and - to some extent - your metabolism. - Make you proud of yourself for doing something nice for your body and your general health.