Each session we will be walking, walk-runing, or running depending on
your goals, here are a few tips to keep you in peak performance:
1. I strongly recommend that you consult a physician before you begin any new exercise program.
2.
Always bring a bottle of water with you to each session - you'll be
surprised at how this helps keep you going at an optimal level.
Dehydration can be a life threatening condition - don't risk it - just
sip throughout each training session. In addition to drinking during
your session, you will want to ensure you stay hydrated throughout the
day. Your daily goal of water, unless otherwise directed by a
physician, is 64 ounces of plain water PLUS 8 ounces of water for every
20 minutes of physical activity.
3. You'll begin and end each
training session with a 5-10 minute warm up and cool down which are done
at a slower pace that then rest of the workout. This allows your body
temperature to increase and decrease more safely as well as preparing
your muscles and joints for the work of each session.
4. Each
session must conclude with a thorough stretch - some suggestions will be
offered after our first group walk. Research is inconclusive about the
benefits of stretching before activity - we will not do this as a
group, but you are certainly welcome to stretch on your own before
beginning.
5. To build up and/or maintain your fitness, you'll
want to engage in at least 150 minutes of moderately intense physical
activity each week. Moderate intensity means you can talk but not sing.
