Day 2 - Spring Forward to Action 30-Day Challenge

by Heather Long | More from this Blogger

03 Apr 2006 08:08 AM

Welcome to Day of the Spring Forward to Action 30-Day Challenge! Whether you worked out yesterday or not, here is the program for today. We've got Cardio and Strength training sessions. You should work out at your ideal time of day. For me this is in the morning, ideally before 9 a.m. I like to work out before I have breakfast, but after I've hydrated. You choose your best time of day, try to drink at least 16 ounces of water about an hour ahead of your workout.

Day 2 Workout Plan

You will need 42 Minutes for Today's Workout

Mental Fitness

How are you feeling today? Write your answer in your journal or post it the comments.

Finish this sentence: Today, I am going to finish ....

Cardio Workout

Equipment of Choice: The Treadmill

Your treadmill workout will be 21 minutes length.

Prescription (21 Minute Incline Workout)

Stretch out lightly, spend about five minutes stretching your calves, your feet and your back. You'll want to relieve the tightness in your muscles. Be sure you are wearing some comfortable, supportive shoes before you begin.

Start at a 2.5 pace at a 0.0 inclination for 2 minutes. You should feel quite comfortable at this pace. You should not be panting. If this speed is difficult for you, drop it back to 2.3. Determine the comfortable speed for you, but do not exceed 2.5 even if it is easy.

• Speed 2.5, increase inclination to 2.0 for 1 minute.
• Speed 2.5, increase inclination to 3.0 for 1 minute
• Speed 2.5, increase inclination to 4.0 for 1 minute
• Speed 2.5, increase inclination to 5.0 for 1 minute
• Speed 2.5, increase inclination to 6.0 for 1 minute

You will feel graduating effort for each of these, by the time you are at the inclination of 6.0 - you should feel like it's a real effort to do this, you should be panting, your heart rate increased and feeling some muscle soreness. Hang in there, at the end of Minute 7, drop it back to 1.0 inclination. And follow the rest of this:

• Speed 2.5, inclination to 1.0 for 1 minute.
• Speed 2.5, increase inclination to 1.5 for 1 minute
• Speed 2.5, increase inclination to 2.0 for 1 minute.
• Speed 2.5, increase inclination to 3.0 for 1 minute
• Speed 2.5, increase inclination to 4.0 for 1 minute
• Speed 2.5, increase inclination to 5.0 for 1 minute
• Speed 2.5, increase inclination to 6.0 for 1 minute
• Speed 2.5, decrease inclination to 1.0 for 1 minute
• Speed 2.5, increase inclination to 1.5 for 1 minute
• Speed 2.5, increase inclination to 2.0 for 1 minute.
• Speed 2.5, increase inclination to 3.0 for 1 minute
• Speed 2.5, increase inclination to 4.0 for 1 minute
• Speed 2.5, increase inclination to 5.0 for 1 minute
• Speed 2.5, increase inclination to 6.0 for 1 minute
• Decrease speed to 2.0 and inclination to 1.0 for 2 minutes

This workout will take 21 to 23 minutes. The last two minutes are crucial for you to cool down, you should never stop at the higher inclination and speed as it can be a bit shocking to the system.

Now you are ready to perform 20 minutes of strength training. Take 1 minute after the cardio to take deep, cleansing breaths and remember to hydrate throughout the workout.

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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