your health
“The key to creating an exercise habit and sticking to it is fi nding an activity you enjoy,” says Dr. Rosenfeld, also chief psychologist for the NYC Triathlon. “Research has shown that 50 percent of people who begin an exercise program drop out within the fi rst six months. Time, stress, and family are common reasons people give for not continuing their workouts.” To keep motivated, Rosenfeld suggests
exercising with a friend or family member, keeping a workout journal, continually setting new goals, and registering for a walking or running race. If you suff er a setback, don’t let it derail you.
“Get back on track as quickly as possible,” she says. “In a short time, with consistency, you will be back where you once were.”
TRACK YOUR PROGRESS
A pedometer or heart rate monitor can help you track how hard you are working, and set goals to increase speed and distance. A pedometer records the number of steps you take. About 2,000 steps equal a mile, so aim to walk at least 10,000 steps a day. A heart rate monitor gives visual feedback regarding your level of exertion. Try to stay within 60-80 percent of your maximum heart rate (220 minus your age).
The “I’m Ready for a Challenge” Plan
Plan 3
WEEK1Walk/Jog 30 minutes in 5–minute intervals 3x/week Here’s how: Start with a 10–minute walking warm-up. 5–minute interval: jog 2 minutes; walk 3 minutes to recover. Repeat 5–minute intervals. Leave 5–10 minutes at the end for a walking cool-down.
WEEK2Walk/Jog 30 minutes in 5–minute higher intensity intervals 3x/week Here’s how: Start with a 10–minute walking warm-up. 5–minute interval: jog 3 minutes; walk 2 minutes to recover. Repeat 5–minute intervals. Leave 5–10 minutes at the end for a walking cool-down.
WEEK3Walk/Run 30 minutes in 5–minute intervals 3x/week Here’s how: Start with a 5–10-minute walking warm-up. 5–minute interval: run 2 minutes; walk 3 minutes to recover. Or run 3 minutes; walk 2 minutes to recover. Repeat 5-minute intervals. Leave 5-10 minutes at the end for a walking cool-down.
BEYOND:
• Build up to longer, faster intervals until you are running most of the time • Find a route that’s more hilly
SUMMER 2010 | HEALTHY ADVICE 27
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