Sedentary to active running, from walking to running (Part 2)

 By Rameshon

I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. 

12

Day 1 - 1 hour of walking 5 to 6 km per hour, with no running 

Day 2 - Rest 

Day 3 - 4min walk and 1min jog / run ....do this 12 times to oneself an hour to do this activity. 

Day 4 - rest 

Day 5 - 4min walk and 1min jog / run ... do this 12 times as on Day 3

Day 6 - rest 

Day 7 - 3min walk and 2min jog / run... do this 12 times till it is for an hour 

Day 8 - rest 

Day 9 - 2 1/2 min walk and 2 1/2 jog/run.... do this 12 times till it is for an hour. 

Day 10 - rest 

Day 11 - 2min walk and 3min jog/run...... do this 12 times till it is for an hour

Day 12 - rest 

Day 13 - 1min walk and 4min jog ...... do this for 12 times till it is for an hour

Day 14 - rest 

Day 15 - 5min jog and 1min walk ........do this for 10 times. 

Day 16 - Try running all the way for an hour or follow Day 13 programme. 

Day 17 - rest 

Sedentary to an active 1hour running, from walking

 By Rameshon

People who are sedentary have asked me questions on how to keep themselves active over time. It should be noted that cancer and heart problems can be prevented by one taking to physical activity. Moreover, one should also do one's own best to learn Qi Kong or Pranayama to prevent all forms of diseases. It is good to indulge on asanas or yoga poses as well as it increases one's health, physically. The importance is seen more when one becomes older and the best way to retard aging is to exercise all the way throughout life. 

Here in this essay, I will put a summary of how a sedentary person can plan out a program to finally do an hour of running and keep doing it about 4 times per week. 

We will start off with walking and over a period of time, jogging and running can be included into the programme, 

Day 1 - 10 min walk

Day 2 - rest

Day 3 - 15 min walk

Day 4 - rest 

Day 5 - 20 min walk

Day 6 - rest

Day 7 - 25 min walk

Day 8 - rest 

Day 9 - 30min walk

Day 10 - rest

Day 11 - 35min walk

Day 12 - rest 

Day 13 - 40min walk

Day 14 - rest 

Day 15 - 45min walk

Day 16 - rest 

Day 17 - 50min walk

Day 18 -  rest

Day 19 - 55min walk

Day 20 - rest 

Day 21 - 1 hour