CARDIO PLAN

Choose a walking or walk/jog program according to your ability level and the following guidelines:


Warm Up: Start the walking program of your choice with 5 minutes of walking.

► Walking Program

Day 1:     20 min. walk
Day 2:     15 min. walk
Day 3:     20 min. walk
Day 4:     20 min. walk
Day 5:     30 min. walk

► Walk/Jog Program

Day 1:     30 min. walk
Day 2:     3 min. walk, 2 min. jog; repeat to 25 minutes                            
Day 3:     30 min. walk
Day 4:     3 min. walk, 2 min. jog; repeat to 25 minutes              
Day 5:     30 min. walk

Stretch Moves

Finish each walk and walk/jog program with 5 minutes of walking, followed by stretch moves. Hold each stretch for 30 seconds without bouncing and repeat 3-5 times.


1. Quadriceps Stretch

Action:
Kneel on the ground with left knee behind left ankle, and right knee, shin and top of right foot on ground; place hands on hips. Keeping torso erect and abs contracted, press hips forward gently until you feel a stretch in the front of your right hip and thigh, moving left knee over left ankle. Release and repeat for all reps, then switch legs.


2. Hamstring Stretch

Action:
Stand with left leg straight, toes up. Right leg is also straight, toes forward. Flex left foot toward you, squaring hips and shoulders to left leg. Sit back into right heel, bending right knee as you hinge torso forward at your hips, back straight, until you feel a stretch at the back of your left leg. Release and repeat for all reps, then switch legs.


3. Calf Stretch

Action:
Stand in a staggered lunge, left foot a full stride in front of right, feet hip-width apart, toes pointing straight ahead; place hands on hips. Bend left knee so it’s in line with left ankle; keep right leg straight, foot flat. Press hips gently forward, feeling stretch in right calf while keeping right heel on ground. Release, then repeat, with right knee (back leg) bent to stretch underlying calf muscle. Repeat for all reps, then switch legs and repeat both stretches on other leg.