Couch Potato to Israel 2012
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Transcript of Couch Potato to Israel 2012
Couch Potato to Israel 2012
Here is a plan to help you prepare for the walking we will do in Israel. If you haven’t been walking, this plan can get you started. By the time you finish week 8 you’ll be up to 1.5 miles! And if you keep going by doubling the numbers on the chart you can be walking three miles in 16 weeks! If you are further along already, just start at the point on this chart where you feel your fitness level will allow.
You can do this before or after work or even during lunch.
Start your walks at a slow pace and gradually speed up when you are ready. On the days that call for a brisk walk you can alternate with a slower pace if you need to. The important thing is to keep moving.
If you have an ipod or similar device, listening to the Gospels may add to the experience. Have fun, get fit, and learn as you prepare for your journey! It will be way better than waiting in the bus while others walk to view the sites. Also, add some stairs to your routine when you are ready.
If you are unsure about how to stretch or do other exercises, just google it!
Week Mon Tue Wed Thu Fri Sat Sun
1 5 minute
walk Arm
exercises 5 minute
walk Easy
stretching 5 minute
walk
7 to 10 minute walk
Rest and worship
2 6 minute
walk Arm
exercises 6 minute
walk Easy
stretching 6 minute
walk
8 to 12 minute walk
Rest and worship
3 7 minute
walk Arm
exercises 7 minute
walk
More intense
stretching 7 minute
walk
10 to 15 minute walk
Rest and worship
4 10 minute
walk Arm
exercises
10 minute walk
More intense
stretching
10 minute walk
15 to 20 minute walk
Rest and worship
5 12 minute brisk walk
Arm exercises
12 minute walk
Isometric Exercise
12 minute walk
20 minute walk
Rest and worship
6 15 minute
walk Arm
exercises
12 minute brisk walk
Isometric Exercise
15 minute walk
20 minute walk
Rest and worship
7 20 minute
walk Arm
exercises
20 minute walk
Stretching &
Isometrics
15 minute walk
25 minute walk
Rest and worship
8 25 minute
walk Arm
exercises
20 minute walk
Stretching &
Isometrics
20 minute walk
30 minute walk
Rest and worship
This plan and the name is inspired by the Couch Potato to 5K running programs that help people get ready
for their first 5K.