Get Going to Fitness Training Plan

Welcome to your new fitness schedule!

Long term Goal: Complete cycle for KARE

Short term goal: Improved well being and body condition week to week

To start:
“The beginning is the most important part of the work.”. Realistically, it takes 6 weeks to get fit from where you are now so to avoid injury we have to be fair to your body. People who don’t do this generally give up early on in the fight. You-will not be giving up so………………….

First couple of points:
In first 6 weeks going to get used to:
1. Exercising regularly
2. Drinking up to 2 litres of water per day
3. Setting and achieving weekly fitness plans and goals

Fitness aim
 Exercise 3 times a week leaving break between sessions for muscles to repair.
 Ensure you have drank sufficient water during day and eaten at least 1 ½ hours before going out.
 If the days don’t suit plan for another day try leave one day break in between-don’t skip a session

Print this off and put it up on the fridge or somewhere you will see it every day

Be prepared!!
Plan your meals for the next day so you make time for healthy eating and don’t fall into the trap of
Have your gear ready to go from the night before so you have No Excuses.
 

Week 1 to 2-
30 minutes total per day
Need: water, skipping rope, music, runners, good socks, tracksuit bottoms and t shirt.
Warm up /Stretch
5 mins (pink in face, heart pumping faster) Cardio
15 mins (good sweat, increased heartbeat) Fat Burn- straight away after cardio for 5 minutes non stop Condition Warm down /stretch 5 minutes or longer if needed
Everyday no matter where you are Fitness breathing. When you breathe in, let the air right into your belly. Your belly should inflate when this happens. When you breathe out, imaging you are trying to touch your spine with your bellybutton-so belly comes right in. Breathe in –belly out, breathe out-belly in. Start this lying down, place hands on belly and get used to the feeling.  Then breathe like this where ever you are as it actually conditions your ab muscles-no joke!
Monday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
4 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 1 minute jog. Repeat this 3 times. continuous skipping for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Wednesday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
4 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 1 minute jog. Repeat this 3 times. continuous skipping for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Friday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
4 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 1 minute jog. Repeat this 3 times. continuous skipping for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).

 If someone wanted to do the 20K cycle follow the above training plan and introduce a 20-30 minute cycle in on Sundays
 If someone wanted to do the 50 cycle follow the above training plan and introduce a 1 hour cycle in on Sundays
 

Week 3 to 5-
40 minutes total per day
Need: water, skipping rope, music, runners, good socks, tracksuit bottoms and t shirt.
Warm up /Stretch
5 mins (pink in face, heart pumping faster) Cardio
20 mins (good sweat, increased heartbeat) Fat Burn- straight away after cardio for 5 minutes non stop Condition-no break! 5 minutes Warm down /stretch 5 minutes or longer if needed
Everyday no matter where you are Fitness breathing. When you breathe in, let the air right into your belly. Your belly should inflate when this happens. When you breathe out, imaging you are trying to touch your spine with your bellybutton-so belly comes right in. Breathe in –belly out, breathe out-belly in. Start this lying down, place hands on belly and get used to the feeling. Then breathe like this where ever you are as it actually conditions your ab muscles-no joke!
Monday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
2 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 3 minute jog. Repeat this 4 times. continuous skipping for 5 minutes box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep it up for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Wednesday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
2 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 3 minute jog. Repeat this 4 times. continuous skipping for 5 minutes box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep it up for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Friday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
2 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 3 minute jog. Repeat this 4 times. continuous skipping for 5 minutes box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep it up for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
 If someone wanted to do the 20K cycle follow the above training plan and introduce a 30 minute cycle in on the Sunday and Tuesday
 If someone wanted to do the 50 cycle follow the above training plan and introduce a 1.5 hour cycle in on the Sunday and Tuesday
 

Week 6 to 10-
50 minutes total per day
Need: water, skipping rope, music, runners, good socks, tracksuit bottoms and t shirt.
Warm up /Stretch
5 mins (pink in face, heart pumping faster) Cardio
25 mins (good sweat, increased heartbeat) Fat Burn- straight away after cardio for 10 minutes non stop Condition-no break! 5 minutes Warm down /stretch 5 minutes or longer if needed
Everyday no matter where you are Fitness breathing. When you breathe in, let the air right into your belly. Your belly should inflate when this happens. When you breathe out, imaging you are trying to touch your spine with your bellybutton-so belly comes right in. Breathe in –belly out, breathe out-belly in. Start this lying down, place hands on belly and get used to the feeling. Then breathe like this when you exercise as it actually conditions your ab muscles-no joke!
Monday brisk walking with arms and music pumping for 5 minutes, stretch major muscles (calfs and quads)
1 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 4 minute jog.

Repeat this 5 times. continuous skipping Box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep going for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Wednesday brisk walking in Curragh with arms and music pumping, stretch major muscles (calfs and quads)
1 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 4 minute jog.

Repeat this 5 times. continuous skipping Box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep going for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).
Friday brisk walking in Curragh with arms and music pumping, stretch major muscles (calfs and quads)
1 minutes fast walking pumping arms (best way to get heart going)
If you feel you can take pace up for 4 minute jog.

Repeat this 5 times. continuous skipping Box jabbing on the spot and shuffling on feet. Change over to jumping jacks for count of ten then bring knee up to elbow for count of ten. Keep going for 5 minutes Walk it out until your breathing is back to normal and stretch major muscles (calfs and quads).

 If someone wanted to do the 20K cycle follow the above training plan and complete a 50-60 minute cycle in on Sundays and Tuesdays
 If someone wanted to do the 50 cycle follow the above training plan and introduce a 2.5 hour cycle in on the Sunday and Tuesday and a 3 hour cycle on Thursdays