After this week, we are over half way there. You should be feeling better and the exercise should be easier for you now. If you have not been following the plans, but would like to start this week email me and I will send you the plans, or go to http://www.mountainhealth.blogspot.com.
Week five agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should try and walk 25 minutes all at one time. Last week the time was split between the morning and afternoon. The extra time this week should not be much of a problem. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 30 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, you are going to run 20 minutes straight through. No more walking breaks from here on out. Try and do this 3-4 times this week.
That’s it for week five. Good luck this week, and try not to overheat when you are out doing your exercising. Remember to drink plenty of water.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Wednesday, August 15, 2007
Week 4 plans
Congratulations, you have made it through three weeks now. Hopefully, everything is going well and you are feeling fine. This week we will again go a little further. It should not be very difficult to go the extra time. Let me reiterate it is never too late to start walking or running. If you would like to start this week email me and I will send you the plans, or go to http://www.mountainhealth.blogspot.com.
Week four agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should try and walk 20 minutes all at one time. Last week the time was split between the morning and afternoon. The extra time this week should not be much of a problem. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 25 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 12 minutes. Do this 2 times for a total of 30 minutes. Try and do this 3-4 times this week.
That’s it for week four. Get out and continue move and I will see you in week 5.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Week four agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should try and walk 20 minutes all at one time. Last week the time was split between the morning and afternoon. The extra time this week should not be much of a problem. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 25 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 12 minutes. Do this 2 times for a total of 30 minutes. Try and do this 3-4 times this week.
That’s it for week four. Get out and continue move and I will see you in week 5.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Monday, August 6, 2007
Week Three plans
Congratulations, you have made it through the 1st two weeks. Hopefully, everything is going well and you are feeling fine. This week we will go a little further. It should not be very difficult to go the extra time. It is not too late to get started, just start following from week 1.
Week 3 agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should walk 15 minutes all at one time.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 20 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 9 minutes. Do this 2 times for a total of 18 minutes. Try and do this 3-4 times this week.
That’s it for week 2. Get out and continue move and I will see you in week 4.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Week 3 agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should walk 15 minutes all at one time.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 20 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 9 minutes. Do this 2 times for a total of 18 minutes. Try and do this 3-4 times this week.
That’s it for week 2. Get out and continue move and I will see you in week 4.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Week two plans
Congratulations, you have made it through the 1st week. Hopefully, everything is going well and you are feeling fine. This week we will go a little further. It should not be very difficult to go the extra time. It is not too late to get started, just start following from week 1.
Week 2 agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should walk 10 minutes in the morning and 8-10 minutes in the evening. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 15 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 6 minutes. Do this 2 times for a total of 18 minutes. Try and do this 3-4 times this week.
That’s it for week 2. Get out and continue move and I will see you in week 3.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Week 2 agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should walk 10 minutes in the morning and 8-10 minutes in the evening. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 15 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 6 minutes. Do this 2 times for a total of 18 minutes. Try and do this 3-4 times this week.
That’s it for week 2. Get out and continue move and I will see you in week 3.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
Wednesday, July 11, 2007
Introduction and first week's plans
More and more in our culture we are relying on simple cures for our problems. In the healthcare field it is becoming more and more of a rarity that someone will come into the doctor’s office and say, “You know doc, I don’t really want that pill for my diabetes. I’d rather control it with diet and exercise.” We are not taking any responsibility for our health anymore. Sure, there are pills to help you control diabetes, high blood pressure, and high cholesterol, but you yourself should decide to take responsibility for your health. By being active, you can help control you blood sugar in diabetes, lower your blood pressure, and improve your cholesterol. Many times you can reduce the number of medications you take, or at the very least reduce the dosages you are taking. If this is not enough incentive for you, think of the money you will save. It is a lot cheaper to go outside and walk for thirty minutes than it is to pay for your month’s supply medications.
So you may be asking yourself what is the point of this article. My main goal is to help you increase your activity by giving you a weekly walking or running plan that you can follow until you are able to complete a 5K (3.1 mile) walk/run. You may or may not know it, but the Mountain Heritage Festival in Whitesburg has a 5K run/walk. This is a great opportunity to use this as a goal to increase your physical activity and your health. This week I will lay out the agenda for the first week, then in each subsequent week up until the week of the race I will continue to give weekly agendas. Each week there will be a gradual increase in the amount you will do. Do not worry, you will be surprised at how well your body can adapt to the increased activity. I realize not everyone reading this article is at the same level training and ability. For that reason, there will be three programs. One will be for those who have not performed much physical activity in quite some time or are not accustomed to running. The second will be for those who routinely walk and want to increase their endurance to finish walking the 3.1 miles. Finally, the third plan will be for those who again walk or run routinely and want to run the entire race. I also realize not everyone has access to walking trails, gyms, or treadmills. That is perfectly OK. I know many of you live in hollers or on farms, away from the city and you do not have access to designated walking trails. However, I am sure you have a suitable place to go out and simply go for a walk; all you need is a road and a watch.
There is nothing I want more than to see an active Eastern Kentucky. If you will follow one of the plans that are going to be laid out for you in the coming weeks and complete the 5K walk/run you will be well on your way to leading an active, more healthy lifestyle. I encourage you to email or call me with any questions you have or if you simply need motivation, please do not hesitate.
Before we get started I need you to answer some questions regarding your health. First of all, if you are over 69 years of age, please visit your local doctor before you begin. Secondly, please answer the following questions:
Par-Q activity questionnaire
1) Has your doctor ever stated you have a heart condition and should only do exercise recommended by your doctor? Y or N
2) Do you feel pain in your chest with physical activity? Y or N
3) In the past month have you had pain in your chest when you try to do physical activity? Y or N
4) Do you lose your balance because of dizziness or do you ever lose consciousness? Y or N
5) Do you have a bone or joint problem (for example back, knee, or hip) that could be made worse by a change in your physical activity? Y or N
6) Is your doctor currently prescribing (for example water pills) for your high blood pressure or heart problems? Y or N
7) Do you know of any other reason why you should not do physical activity? Y or N
If you answered yes to any of these questions please see your doctor before beginning this or any other exercise program.
Week 1 agenda:
Low activity plan:
If you can, you should do this everyday, but at the very least perform this 5 days out of the week. This week, you should:
Walk 8 minutes in the morning, walk 6-8 minutes in the evening.
Eventually, you will be able to walk 45 minutes at one time, and you WILL be able to finish the race. All you have to do is simply follow these guidelines week to week. If you can’t perform this, please do not get discouraged, just do what you can, and gradually increase your activity. Your body will adapt and you will improve your health.
Moderate walking plan:
Again, try and do this everyday, but at least 5 days this week.
Perform a slow walk/warmup for 5 minutes then increase your pace for 10 minutes and end with a cool down for another 5 minutes for a total of 20 minutes.
Running plan:
This plan is for those who do not routinely run, but want to start and want to run most if not all of the 5K. Do not do this plan everyday this week, especially if you are just beginning an exercise program. Do it 3-4 times over the next week.
The first few weeks you will alternate running and walking, but at the end you will be running only. This week you should:
Walk for 3 minutes then run for 3 minutes. Do this three times, for a total of 18 minutes.
Well that’s it for this week. Please check back here next week for week two’s plans. I hope you find these helpful, and I encourage you to go ahead and sign-up for the 5K as you will be more likely to do it if you have committed to it. I will post more information for signing up in future posts.
One last tip, you will find it helpful if you follow these training plans with a buddy. Working in groups makes it more likely you will be able to stick with your training, so encourage your significant other, friend, relative, etc. to get out there and do it with you!
Hope to see you next week. Please feel free to call or email me with any questions.
Paul H Caudill
4th year medical student
University of Louisville
(859) 533-0309
phcaud01@gwise.louisville.edu
So you may be asking yourself what is the point of this article. My main goal is to help you increase your activity by giving you a weekly walking or running plan that you can follow until you are able to complete a 5K (3.1 mile) walk/run. You may or may not know it, but the Mountain Heritage Festival in Whitesburg has a 5K run/walk. This is a great opportunity to use this as a goal to increase your physical activity and your health. This week I will lay out the agenda for the first week, then in each subsequent week up until the week of the race I will continue to give weekly agendas. Each week there will be a gradual increase in the amount you will do. Do not worry, you will be surprised at how well your body can adapt to the increased activity. I realize not everyone reading this article is at the same level training and ability. For that reason, there will be three programs. One will be for those who have not performed much physical activity in quite some time or are not accustomed to running. The second will be for those who routinely walk and want to increase their endurance to finish walking the 3.1 miles. Finally, the third plan will be for those who again walk or run routinely and want to run the entire race. I also realize not everyone has access to walking trails, gyms, or treadmills. That is perfectly OK. I know many of you live in hollers or on farms, away from the city and you do not have access to designated walking trails. However, I am sure you have a suitable place to go out and simply go for a walk; all you need is a road and a watch.
There is nothing I want more than to see an active Eastern Kentucky. If you will follow one of the plans that are going to be laid out for you in the coming weeks and complete the 5K walk/run you will be well on your way to leading an active, more healthy lifestyle. I encourage you to email or call me with any questions you have or if you simply need motivation, please do not hesitate.
Before we get started I need you to answer some questions regarding your health. First of all, if you are over 69 years of age, please visit your local doctor before you begin. Secondly, please answer the following questions:
Par-Q activity questionnaire
1) Has your doctor ever stated you have a heart condition and should only do exercise recommended by your doctor? Y or N
2) Do you feel pain in your chest with physical activity? Y or N
3) In the past month have you had pain in your chest when you try to do physical activity? Y or N
4) Do you lose your balance because of dizziness or do you ever lose consciousness? Y or N
5) Do you have a bone or joint problem (for example back, knee, or hip) that could be made worse by a change in your physical activity? Y or N
6) Is your doctor currently prescribing (for example water pills) for your high blood pressure or heart problems? Y or N
7) Do you know of any other reason why you should not do physical activity? Y or N
If you answered yes to any of these questions please see your doctor before beginning this or any other exercise program.
Week 1 agenda:
Low activity plan:
If you can, you should do this everyday, but at the very least perform this 5 days out of the week. This week, you should:
Walk 8 minutes in the morning, walk 6-8 minutes in the evening.
Eventually, you will be able to walk 45 minutes at one time, and you WILL be able to finish the race. All you have to do is simply follow these guidelines week to week. If you can’t perform this, please do not get discouraged, just do what you can, and gradually increase your activity. Your body will adapt and you will improve your health.
Moderate walking plan:
Again, try and do this everyday, but at least 5 days this week.
Perform a slow walk/warmup for 5 minutes then increase your pace for 10 minutes and end with a cool down for another 5 minutes for a total of 20 minutes.
Running plan:
This plan is for those who do not routinely run, but want to start and want to run most if not all of the 5K. Do not do this plan everyday this week, especially if you are just beginning an exercise program. Do it 3-4 times over the next week.
The first few weeks you will alternate running and walking, but at the end you will be running only. This week you should:
Walk for 3 minutes then run for 3 minutes. Do this three times, for a total of 18 minutes.
Well that’s it for this week. Please check back here next week for week two’s plans. I hope you find these helpful, and I encourage you to go ahead and sign-up for the 5K as you will be more likely to do it if you have committed to it. I will post more information for signing up in future posts.
One last tip, you will find it helpful if you follow these training plans with a buddy. Working in groups makes it more likely you will be able to stick with your training, so encourage your significant other, friend, relative, etc. to get out there and do it with you!
Hope to see you next week. Please feel free to call or email me with any questions.
Paul H Caudill
4th year medical student
University of Louisville
(859) 533-0309
phcaud01@gwise.louisville.edu
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