The exerciseXpress Challenge begins!

Welcome to the first week of the exerciseXpress challenge!

Over the next four weeks we will be building up the intensity of our sessions to ensure we keep on moving forward!

Monday

30 minutes -1hr walk

I have often promoted the benefits of the simple walk, so it’s time to start the challenge with a walk.  I find taking my dog for a walk with me is easily one of the best activities!

Tuesday

20-45minute jog/run

Day 2 of our challenge we will still be feeling very good.  There should only be minimum build up of lactic acid in our muscles so it’s time to push through with a jog/run.  Depending on your current fitness level, the amount of time which you should spend doing this exercise will vary.  That is, for people who are just starting out try 20 minutes whereas, those people who are fit should run for 45 minutes.

Wednesday

A recovery day

Yes that’s right, a day of rest!  You don’t need to do any exercise today.  The jog/run from yesterday means that we will be feeling a little bit sore and have some muscle stiffness.  So I recommending doing some simple stretches today.  I have checked out these web sites and they offer some good directions on stretches:

http://www.netfit.co.uk/stretching.htm

http://www.goforyourlife.vic.gov.au/hav/articles.nsf/pages/Stretches_and_back_care_exercises

Thursday

30 – 90 minute ride

Cycling is a good exercise, whether it is done inside or out!  This ride time is designed to get your heart rate up and start sweating!  Remember to work within your limits.  I find it is always useful to get a friend or family member come with you as you will have someone to talk to as well as push you through those pain barriers.

Friday

A recovery day

It is important to rest, even if you are feeling fine and can push yourself harder to slow down gives your body time to relax and strength up for the coming weeks of exercises which will be more challenging.  If you feel as if you just have to get out there and do some exercise, walking is great.

Saturday

25-50minute jog/run

This is our last exercise session of the week so time to push a bit harder.  By now, we should being feeling some muscle soreness so try hard (but work within your limits) as tomorrow is a recovery day!

Sunday

A recovery day

It is essential that you rest, stretch and recover today.  There are another 3 more weeks left in the challenge resting up is important.

 

Extra points:

If you have any questions during the week please comment as much as you want!  Let me know how it’s going for you, help other people who read this blog know your experiences.  I will be frequently checking comments and adding anything where needed.  Good Luck!

Blair (exerciseXpress)

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