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throughout the community. Always
wanted to participate but not a
runner? Follow the easy eight-week
walking plan below to get your heart
pumping and your muscles burning
and complete a 5K event!
Get your friends and family
involved to help with your “get fit”
journey.
“You do not have to do this
alone,” says Merrill. “Having people
walk with you will help keep you
motivated.”
When we hear
exercise
, we think
sore muscles. When on a walking
plan or any exercise plan, you might
be sore at first, but that usually lasts
only 7 to 10 days. Do not give up
because you are sore.
“Being sore means you are work-
ing muscles that have not been
worked in a while,” says Merrill. The
more you work these muscles, the
easier it will get.
Source:
www.halhigdon.com/training/50933/5K-Novice-Training-Program
FITNESS
Week
Monday
Tuesday Wednesday Thursday
Friday
Saturday
Sunday
1
Rest or walk 15-minute
walk Rest or walk 15-minute
walk
Rest
1.5-mile
walk
30–60-minute
walk
2
Rest or walk 15-minute
walk Rest or walk 15-minute
walk
Rest
1.5 -mile
walk
35–60-minute
walk
3
Rest or walk 20-minute
walk Rest or walk 20-minute
walk
Rest
20-minute
walk
40–60-minute
walk
4
Rest or walk 20-minute
walk Rest or walk 20-minute
walk
Rest
2-mile walk 35–60-minute
walk
5
Rest or walk 25-minute
walk Rest or walk 25-minute
walk
Rest
2.25-mile
walk
50–60-minute
walk
6
Rest or walk 25-minute
walk Rest or walk 25-minute
walk
Rest
2.75-mile
walk
55–60-minute
walk
7
Rest or walk 30-minute
walk Rest or walk 30-minute
walk
Rest
3-mile walk 60-minute
walk
8
Rest or walk 30-minute
walk Rest or walk 30-minute
walk
Rest
Rest
5K race
For more information on Cox Rehabilitation Center,
call
434-517-3169
or visit
www.hrhs.org
.
✃
WHEN
you see someone you
know at the grocery store and notice
they have lost a lot of weight, you
instantly say hello and ask how in
the world they did it. When they
start talking about an exercise plan
they have been following, you turn
away, because exercising is not your
idea of fun.
We all want the easy fix. We want
people to tell us about an easy diet
where you can lose up to 10 pounds
in two weeks. As important as it
is to follow a healthy diet—not a
fad diet—it is also important to get
yourself on an exercise plan.
“Exercising can help you lose the
extra pounds you have been trying
to get rid of and can also help with
relieving some stress,” says Grant
Merrill, physical therapist at Cox
Rehabilitation Center.
Exercising can be fun and does
not have to be hard. This summer
there are run or walk events offered
6
q
life and health
cut and save
It’s time to put on your
sneakers and start walking
Set
WALK!
Ready
www.hrhs.org
Ready,
set,
WALK!