Need help creating a cardio program

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Ski412
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Need help creating a cardio program

Post by Ski412 »

I am trying to start up exercising again but its been a long time since I have been active. I need some help creating a plan that I (considering myself a beginner) can eventually ramp up (as I more physically fit and build up greater stamina) into a more rigorous workout. The only exercise I have a little trouble doing is running because gut is a little too big and I feel a little like a gelatin when I run short distances. I do not want to join a gym, because I find myself having motivation issues on actually getting myself there; something I could do from home is the approach I want to start with to get lazy butt moving. All help for this novice is greatly appreciated. :D

Also something to note, I work 3rd shift which messes with the "normal schedule" for the average person.
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Boss Man
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Re: Need help creating a cardio program

Post by Boss Man »

This might work. It's one I've posted before.

Do a 30 minute session and split it into 10 3 minute "cycles".

Each cycle works like this.

You walk for 2 minutes 50 seconds and jog for 10 seconds.

Do this 5 times a week for the first week. I would suggest not doing the 5 days straight, do it perhaps 3 on, one off, 2 on, one off, so you're not doing 5 days, then doing 2 of nothing back to back.

In the second week change each cycle to this.

You walk for 2 minutes 40 seconds and jog for 20 seconds.

In week 3 you change each cycle for this.

You walk for 2 minutes 30 seconds and jog for 30 seconds.

Eventually you should be able to go for 30 minutes of continuous jogging.

Use a pretty flat course to start with, until you're able to do a whole week of complete jogging, then you could change things in one of three ways.

1. Use a tougher course, eventually going for a longer route.

2. Jog for another 5 minutes per session increasing your total jogging time week by week.

3. Try to go for more distance in 30 minutes, by speeding up.

Perhaps this might be of help to you :).
darcygooding
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Re: Need help creating a cardio program

Post by darcygooding »

Thanks Boss Man! I'll have to try that.
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Boss Man
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Re: Need help creating a cardio program

Post by Boss Man »

No probs :).
toddhicks209
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Re: Need help creating a cardio program

Post by toddhicks209 »

Because you find running hard to do, go ahead and briskly walk at least 30 minutes 4 or more days a week. You can either do it outside or inside. You can make it more fun to do inside by walking around your basement and periodically walking up and down your stairwell.
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