Week 1, Day 1 & Wellness Plan

Today's Agenda

1. Review C25K workout (see below)
2. Share out fitness goals
3. The importance of water

Week 1, Day 1

Brisk 5 minute walk

Alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes (you will be running 8 and walking 12)

Cool Down 5 Minutes

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. 8 ounce glasses of water = 1.9 liters. 

Welcome to the C25K

Welcome to the C25K class. By the end of the class, every person should be able to walk/run a 5K race. You might be thinking “there is no way”, but keep an open mind and open heart and together we will overcome the physical and emotional challenges of exercise.

1. Review Course Descriptor (HERE)
2. Read Articles 1. (Exercise Plan) & 2. (Fitness Plan) & 3. (Walk off 10, 20, 30 pounds) & 4. (Fitness Plan for Every Man).
3. Based on Articles, begin drafting a personalized Wellness plan.

Homework

Complete exercise plan & gather necessary exercise gear.