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For future reference, it's "Wednesday", I think after the Norse god Woden.
I started SP at 138 lbs in October 2010. My goal weight was supposed to be 125, which I reached in January 2011. I have stayed at 125 (give or take a few pounds) ever since.
TUESDAY--EASY WALK FOR 30 TO 40 MINUTES
WENSDAY-- 4 MINUTE SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 4 MINUTES OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 2 MINUTES) REPEAT FOR 30N MINUTES THEN COOL DOWN AT SLOW PACE FOR 10 MINUTES.
THURSDAY-- WALK AT A HAS HARD AS YOU CAN FOR 20 TO 30 MINURES
FRIDAY-- FAST FINISH ( GO TO A STEADY MODERATE PACE FOR MOST OF YOUR WALK, THEN PICK UP THE SPEED AT THE END TO A MODERATELY FAST PACE FOR 5 TO 10 MINUTES) REPEAT THIS FOR 30 TO 40 MINUTES COOL DOWN FOR 10 MINUTES
SATURDAY-- REST OR CROSS TRAIN
SUNDAY-- WALK AT A VERY BRISK PACE FOR 50-TO 60 MINUTES
OUR FREEDOM IS NOT FREE PRAY FOR OUR TROOPS.