Day 17
The old “Help I’ve fallen and I can’t get up” commercials do reflect common fears of the floor.
Falling is more common with aging populations. But everyone can take a tumble sometimes. Good balance, leg strength, flexibility, and even falling technique can minimize falling, or falling and becoming injured.
How well prepared are you to prevent falling? Or to control a fall in a way to minimize injury. Where do you feel you could improve to limit your chances of falling?
Although you’re getting along in your training, continue to work at a comfortable, easy pace. Remember, small things can lead to immense power.
Week 4 Training Plan - Lower Body
Cardio Base
Cardio: 6 minutes total per block, 18 minutes total per day
Choose either: Walk/Hike OR Activity Blocks
Walk/Hike: 6 minutes
- Block 1: Flat surface, comfortable environment. Stop when necessary.
- Block 2: Mix of flat and hilly terrain. Stairs and ramps ok. Stop no more than 1 time for 30 seconds or less.
- Block 3: Incorporate more stairs, hills where possible. Do not stop for full 6 minutes.
Training Blocks: 1 minute per activity using Block Intensity time per block. Repeat 3 times.
Strength Lower / Core
Strength : 4 minutes per block, 12 minutes total
Activity: 4 minutes exercise total:
- 3 Minutes Lower Body
- 1 Minute Core
- Reps: 3-10 reps each side then repeat until time is met.
