Spring Forward to Action 30-Day Challenge - Day 12: Cardio & Flexibility

by Heather Long | More from this Blogger

13 Apr 2006 04:13 AM

Good morning! How are you today? How are you feeling? Are your muscles sore? Are you energy levels higher or lower? As you are now approaching the halfway mark of the 30-Day Action Challenge, it's important to make sure you are not over training.

Signs of over training include:

• Extreme Fatigue
• Trembling Muscles
• Illness
• Headaches

If you are over training or experiencing these symptom>s. It's important to take the day off, take a step back and tone down the intensity of the workout. You may need to go to performing your workout every other day rather than every day. You need the downtime to let your muscles recover and repair. Over training is as bad for the body as not exercising at all.

So for today you have Cardio and Flexibility.

Cardio

Okay, so select your activity and get hopping. Remember, keep up with your accountability, and keep track of your progress in your journal or comment on it here. I'd love to hear how you are doing.

Be sure you are hydrating before, during and after your workout. Make sure you limber up with a couple of light stretches. Ready? Okay, let's begin. Choose your own activity or perform one of the following:

• 21-Minute Incline Treadmill
• 21-Minute Speed Increase Treadmill
• 20-Minute Brisk Walk in the Outdoors (Take the dog out for a walk)
• 15-Minute Trampoline Bounce (Oh yes, this can definitely get the heart rate up)
• 20-Minute Chance to Dance
• 20 to 30 Minute Mall Haul
• 21 to 25 Minute Treadmill Speed/Incline Increase

For our flexibility exercises today, you will not need any equipment. Instead, you should be dressed in loose, comfortable clothing. You need to hydrate. Drink plenty of water before, during and after. For each stretch described, you should hold the stretch for roughly 10 to 30 seconds.

As you hold these stretches, you should feel some slight tension that will slowly subside. As it does, you can slowly try to stretch just a small bit farther. Never push yourself to stretch past pain as pain can warn you of impending injury. Instead, only stretch until you feel that slight tension, hold there and as the tension subsides, reach a little bit further.

Rest for about 30 to 60 seconds in between each stretch. We will be doing 3 sets of the following stretches. So once you have completed each stretch once, go back to the beginning and repeat 2 times. If you need a reminder on how to perform these, please see Day 5: Flexibility.

• Upper Back
• Side Lunges
• Trunk Rotations

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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