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Women Outside
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| TRAINING: Phase 2 WEEKDAYS: increase to 20-30 minutes of cardio 2-3 times a week. Start your workout easy do 50-100 slow walking lunges, or use a leg press machine and gradually increase intensity during the 20 minutes so you finish panting and puffing. (however... you only want to really pant and puff for the last 2-3 minutes... don't overdo it!) Be sure to do stairs with some pack weight for at least 10 minutes of your cardio sessions: After warming up... add pack weight, exhaust yourself on the way up and recover on the way down. Practice controlling downhill speed with pack weight. Contact Christine if your knees hurt. Here's an example: 3-5 minutes on treadmill 3 minutes lunges 5 minutes speed walking on the treadmill 10 minutes on the stairs gasp-wheeze! warmdown. WEEKENDS: Continue to increase long hikes on the weekend and experiment with pack weight. ANYTIME: Walk vigorously everywhere with a bag that puts the weight over your hips. Lean your back against a wall, slide down until your knees are at 90 degrees (be sure your ankles are directly under your knees or slightly ahead of the knee). See how long you can hold that position! Bicycling is good for strong legs too! GEAR, TRAINING and NUTRITION CONTINUED... |
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