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Will You Add? - Walking For Sex And The Heart And Why Joggers Never Seem To Smile! (Part 2)
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Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 m
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The following program is provided for information purposes only. If you decide to use it without first consulting a qualified health professional, you do so entirely at your own risk.
Walking for the Heart and the Immune System
Interval training probably has its origins way back to a time when we were hunter/gatherers often walking for hours before the frantic chase after the prey, followed by more walking then another chase and so on. The underlying premise to this program is that a healthy heart is one that can adequately respond to sudden increases in load.
Empty bladder before commencing. Then because the brain is involved drink a glass of good quality water (not tap water) at room temperature.
Walking style
Adopt a normal walking style, that is, pushing off from the back leg, swinging arms by sides, back straight, body relaxed.
Breathing style
Use abdominal breathing without the sexual component. That is, don't tense the anal ring nor hold the breath. Try to breathe through the nostrils rather than the mouth.
Schedule
Week 1: Start with 25 minutes of walking at a comfortable pace every other day or every day if not doing walking for sex component.
Weeks 2 and 3: Focus on gradually and gently increasing the pace and the intensity of the 25-minute walk.
Week 4: Break the 25 minutes into shorter intervals, say, 2X10-minute bouts of walking when the pace and intensity is increased with a 5 minute 'rest' period in between, that is drop back to a normal walking pace.
Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 mi
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Interval training probably has its origins way back to a time when we were hunter/gatherers often walking for hours before the frantic chase after the prey, followed by more walking then another chase and so on. The underlying premise to this program is that a healthy heart is one that can adequately respond to sudden increases in load.
Empty bladder before commencing. Then because the brain is involved drink a glass of good quality water (not tap water) at room temperature.
Walking style
Adopt a normal walking style, that is, pushing off from the back leg, swinging arms by sides, back straight, body relaxed.
Breathing style
Use abdominal breathing without the sexual component. That is, don't tense the anal ring nor hold the breath. Try to breathe through the nostrils rather than the mouth.
Schedule
Week 1: Start with 25 minutes of walking at a comfortable pace every other day or every day if not doing walking for sex component.
Weeks 2 and 3: Focus on gradually and gently increasing the pace and the intensity of the 25-minute walk.
Week 4: Break the 25 minutes into shorter intervals, say, 2X10-minute bouts of walking when the pace and intensity is increased with a 5 minute 'rest' period in between, that is drop back to a normal walking pace.
Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 m
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Walking style
Adopt a normal walking style, that is, pushing off from the back leg, swinging arms by sides, back straight, body relaxed.
Breathing style
Use abdominal breathing without the sexual component. That is, don't tense the anal ring nor hold the breath. Try to breathe through the nostrils rather than the mouth.
Schedule
Week 1: Start with 25 minutes of walking at a comfortable pace every other day or every day if not doing walking for sex component.
Weeks 2 and 3: Focus on gradually and gently increasing the pace and the intensity of the 25-minute walk.
Week 4: Break the 25 minutes into shorter intervals, say, 2X10-minute bouts of walking when the pace and intensity is increased with a 5 minute 'rest' period in between, that is drop back to a normal walking pace.
Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 m
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Schedule
Week 1: Start with 25 minutes of walking at a comfortable pace every other day or every day if not doing walking for sex component.
Weeks 2 and 3: Focus on gradually and gently increasing the pace and the intensity of the 25-minute walk.
Week 4: Break the 25 minutes into shorter intervals, say, 2X10-minute bouts of walking when the pace and intensity is increased with a 5 minute 'rest' period in between, that is drop back to a normal walking pace.
Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 m
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Beyond Week 4: Progressively break the 25 minutes into shorter intervals. Say 4X 4 minutes bouts with 3 minute 'rests' in between, then 5 X 3 minutes with 2 minutes 'rests' in between, then 8x2 minutes with 1 minute 'rests' in between. The idea is to alternately increase and lower the heart rate so that the heart learns to cope with and recover quickly from sudden stress.
Duration and Frequency
25-30 minutes every other day or daily if not doing the walking for sex component.
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<a href="http://www.atriclecheck.com/article/244085/atriclecheck-Walking-For-Sex-And-The-Heart-And-Why-Joggers-Never-Seem-To-Smile-Part-2.html">Walking For Sex And The Heart And Why Joggers Never Seem To Smile! (Part 2)</a>
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[url=http://www.atriclecheck.com/article/244085/atriclecheck-Walking-For-Sex-And-The-Heart-And-Why-Joggers-Never-Seem-To-Smile-Part-2.html]Walking For Sex And The Heart And Why Joggers Never Seem To Smile! (Part 2)[/url]
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