Day 23
Increase your intensity where you can. Use what’s around you, when you’re out and about to help you increase the resistance intensity of the activities you engage in.
As we age we lose muscle mass. It’s a fact of life. Bone density can decrease and metabolism can slow down. To rebuild we need to increase the intensity of the physical activities we engage in.
See what you can do today to add just a bit of additional resistance into the activities you choose to do. And… get outside. Add some resistance on your walk or hike. Have fun!
Week 5 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.
