We at Runtex have spent years working with people that have become motivated to exercise and see them flip a switch, go from zero to seven days of exercise without any build up. This makes for too much change too soon to the body and most likely will result in injury. Even though your mind is ready for the change, your body needs more time to adapt. That is why we have coaches and experts. People who dedicate their life to developing solutions and sharing them with others. Coaches and others with experience give us the perspective and more importantly, provide us with the correct timetables of change that allow us to safely reach our goals and then keep adding to them. We are going to share with you a strategy to consider to getting moving with reason.
The chart below shows the matrix. The W stands for Walk. The
amount of walking is up to you, but if you are looking for a
conservative distance, start with a mile. This will take 20
minutes. In the first month, the weekly routine will start with
a walk one day a week. In the second month, two days that are
spaced for maximum rest in between. The third month, you grow
to three days each week.
| Weekly Routine |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total Days Active |
| Month 1 |
W |
O |
O | O | O | O | O | 1 |
| Month 2 |
W | O | O | W | O | O | O | 2 |
| Month 3 |
W | O | W | O | O | W | O | 3 |
| Month 4 |
W | O | W | O | W | W | O | 4 |
| Month 5 |
W | W | O | W | W | W | O | 5 |
| Month 6 |
W | W | W | W | W | W | O | 6 |
W = walk O = rest
After the third week, the distance you walk can also increase
as you see fit, especially with the you maximizing the resting
periods. If you want to begin running, you need to follow a
more specific plan that prepares the muscles, bones and joints
for the higher impact activity.
Depending on your age, sports history, etc. you can increase
the number of active days on a weekly basis or semi-monthly.
Once you have reached a six-day-a-week routine, use other
strategies to integrate a harder day once a week (intensity or
duration), then two hard days (not back-to-back), etc.. until
you have a hard/easy program in place.
One rule is to always have a day of rest. It is very exciting
to look at this chart and see how a sedentary person can
systematically transition to being an active person. Remember
most people are inactive because of the demands on their
routine that work against being active, not because they prefer
it.
Our culture is changing; exercise is the new way. This plan
will help you get there.