Two programs for meeting the 30 Goal
|Would you like a little more direction in reaching your 30 goal? Here are 2 programs that will provide you with concrete guidance during the 6 weeks of the Health Challenge. It’s up to you to decide which program better suits your situation*:|
Headed for the 30 (beginner level) is intended for people who don’t do much physical activity but who would like to integrate it gradually into their day-to-day living.
For a 30 that pays off (intermediate level) allows people who are already active to intensify their training and improve their physical condition.
*You can also choose to simply do your 30 on a daily basis, in your own way. Consult the other entries for tips and ideas on reaching your goal.
Headed for the 30
This program lets you:
- gradually increase the duration of your sessions of physical activity in order to reach the 30 goal at the end of the 6 weeks.
- choose the activity you like based on the day’s possibilities. This program is as suitable for walking as it is for other activities such as training on an exerciser at home (stationary bike, treadmill, stair climber), or swimming, skating, or some other outdoor activity.
For a 30 that pays off
In this program you alternate, from one day to the next, “30 minutes continuous” physical activity sessions with “30 minutes with intervals” sessions.
One requirement: be already able to walk at least 30 minutes non-stop at a good pace.
30 minutes continuous
This is a 30-minute session of physical activity practiced at sufficient intensity to make body temperature go up, breathing a little more rapid and the heart beat faster. In the case of walking, this corresponds to doing it at a good pace. You can aim, for example, for a rate of 110 to 130 steps/minute.
30 minutes with intervals
This is a 30-minute session of physical activity practiced at moderate intensity in which peak efforts are introduced (lasting 1 minute in this program). This is an excellent method for improving endurance.
The peak efforts are made at sufficiently high intensity to produce marked shortness of breath. It’s a level of effort that you’ll have trouble maintaining for more than a few minutes. There are different ways of doing it:
- If you’re walking, you can accelerate the pace, climb a staircase or a hill, or lengthen your stride and increase the movement of your arms.
- For people in good shape, it can be through light jogging.
- On an exerciser, you can adjust speed or resistance.
- If you’re swimming, you can go at a faster speed or do a more demanding stroke.
- If you’re doing either cross-country skiing or cycling on a trail or route that contains a number of hills to climb, your session can be considered interval training.
Your principal challenge will be getting used to setting short periods of time aside for regular activity. Ask yourself what the most suitable times for doing your activity sessions are – morning, noon, evening? In planning for them and integrating them into your schedule, you’ll increase your chances of actually doing them.
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