Couch to 5K Training

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. 

MORE INFORMATION AND TRAINING SCHEDULE

GOT KETTLEBELLS?

Couch to 5K Training

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. 

MORE INFORMATION AND TRAINING SCHEDULE

GOT KETTLEBELLS?

BODYWEIGHT 1000

IF YOU EXPERIMENTED WITH THE 500 and SURVIVED!! THEN STEP IT UP AND TRY THE 1000.

BODYWEIGHT 1000

IF YOU EXPERIMENTED WITH THE 500 and SURVIVED!! THEN STEP IT UP AND TRY THE 1000.

Push-up Pull-up cable

How do you…
Do a chin-up if you’re a beginner and/or just not able to do them? Easily set up a room so multiple people can do chin-ups at one time? Do chin-ups when traveling, outside or at home? Train other back movements like rowing and not depend on a machine or a ton of weights? Work Push-ups and Dips to an extreme?

The answer to all of these questions is the Pull-up/Push-up Cable Trainer. The Pull-up/Push-up Cable Trainer is the perfect workout partner. The Pull-up/Push-up Cable Trainer chin-ups challenge users more than traditional fixed wall chin-up brackets because of its unstable nature, forcing the user to constantly adapt and stabilize. You can hook it up anywhere, from a door to a tree limb to an overhanging pole or beam. It can fit into your pocket or backpack (weighs about one pound) and can change lengths in seconds so as to give the user options of how to use it. Comes complete with instructions.

http://www.bootcampfitnesskc.com/gear.php?productID=17

DIY Fitness

Are you the DIY type person? Here are some ideas of at home body fitness equipment.

http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

Push-up Pull-up cable

How do you…
Do a chin-up if you’re a beginner and/or just not able to do them? Easily set up a room so multiple people can do chin-ups at one time? Do chin-ups when traveling, outside or at home? Train other back movements like rowing and not depend on a machine or a ton of weights? Work Push-ups and Dips to an extreme?

The answer to all of these questions is the Pull-up/Push-up Cable Trainer. The Pull-up/Push-up Cable Trainer is the perfect workout partner. The Pull-up/Push-up Cable Trainer chin-ups challenge users more than traditional fixed wall chin-up brackets because of its unstable nature, forcing the user to constantly adapt and stabilize. You can hook it up anywhere, from a door to a tree limb to an overhanging pole or beam. It can fit into your pocket or backpack (weighs about one pound) and can change lengths in seconds so as to give the user options of how to use it. Comes complete with instructions.

http://www.bootcampfitnesskc.com/gear.php?productID=17

DIY Fitness

Are you the DIY type person? Here are some ideas of at home body fitness equipment.

http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

6 Bodyweight Training Facts

The One Question You Need To Answer To Get The Most Out Of Your Bodyweight Training…
Bodyweight exercise is as perfect as any fitness, physique and fat loss program could ever hope to be.

1. It packs on strong, lean muscle in all the right places. Create a body truly as strong as it looks!
2. It produces fitness improvements usable in ALL the activities of sport, work and life. Be ready for anything!
3. It reduces common ailments of inactivity, like back pain, stiff shoulders and neck and poor posture. Feel younger and full of energy!
4. It can be done anywhere and at anytime, without costly gym memberships or expensive equipment. You have unlimited access to fitness improvement!
5. It is equally effective for both men and women, from complete exercise beginners to elite athletic professionals. EVERYONE can benefit from bodyweight exercise!
6. It empowers you to get a quick, effective, total body workout burning huge amounts of calories. Reveal your best body hiding under unwanted fat!

6 Bodyweight Training Facts

The One Question You Need To Answer To Get The Most Out Of Your Bodyweight Training…
Bodyweight exercise is as perfect as any fitness, physique and fat loss program could ever hope to be.

1. It packs on strong, lean muscle in all the right places. Create a body truly as strong as it looks!
2. It produces fitness improvements usable in ALL the activities of sport, work and life. Be ready for anything!
3. It reduces common ailments of inactivity, like back pain, stiff shoulders and neck and poor posture. Feel younger and full of energy!
4. It can be done anywhere and at anytime, without costly gym memberships or expensive equipment. You have unlimited access to fitness improvement!
5. It is equally effective for both men and women, from complete exercise beginners to elite athletic professionals. EVERYONE can benefit from bodyweight exercise!
6. It empowers you to get a quick, effective, total body workout burning huge amounts of calories. Reveal your best body hiding under unwanted fat!