Three miles in 30 days RUNNING program

Photo  by buffalotriathlonclub 

This running program consists of three main parts, first fat burning this program will for sure burn fat. Second endurance you will have a much better breathing pattern during and after this workout over the next 30 days. Third, the shape of your body will change regardless of whatever it looks like now, after 30 days you will see a noticeable difference. Every day is a 30-minute workout to be complete 4 - 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week. But whatever you do do not give up.

DAY #1 Though DAY #4 

#1) Walk for five minutes, and then jog for 1 minute

#2) walk for five minutes, and then jog for two minutes

#3) walk for five minutes, and then jog for two minutes

#4) walk for four minutes, and then SPRINT for 8 seconds

#5 walk for two minutes to cool down.

DAY 5 Through DAY 9

#1) walk for four minutes, and then jog for two minutes

#2) walk for four minutes, and then jog for three minutes

#3) walk for three minutes, and then jog for three minutes

#4) walk for three minutes, and then jog for three minutes

#5) walk for two minutes, and then SPRINT for 10 seconds

#6) walk three minutes for cool down.

DAY 10 Through DAY 13

#1) walk for three minutes, then jog for three minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for two minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINT for 10 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minutes, then jog for three minutes

#7) walk for two minutes, then jog for three minutes

#8) walk for two minutes, then jog for two minutes

#9) walk two minutes for cool down

DAY 14 Through DAY 17

#1) walk for three minutes, then jog for six minutes

#2) walk for three minutes, then jog for four minutes

#3) walk for two minutes, then jog for three minutes

#4) walk for two minutes, then jog for three minutes

#5) walk for one minute, then jog for one minute

#6) walk for two minute cool down

DAY 18 Through 21 

#1) walk for three minutes, then jog for eight minutes

#2) walk for three minutes, then jog for six minutes

#3) walk for three minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINTS for 15 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minute cool down

DAY 22 Through 24 

#1) walk for two minutes, then jog for ten minutes

#2) walk for two minutes, then jog for eight minutes

#3) walk for one minutes, then jog for two minutes

#4) walk for one minute, then jog for one minute

#5) walk for two minutes cool down

DAY 25 AND DAY 26

#1) walk for one minute, then jog for sixteen minutes

#2) walk for two minutes, then jog for ten minutes

#3) walk for as long as you need for cool down

DAY 27 AND 28 

#1) walk for one minute, then jog for twenty minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for one minute, then SPRINT for 15 seconds

#4) walk for one minute, then jog for three minutes

#5) walk for two minutes for cool down

DAY 29 

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

DAY 30 

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

Dale Dupree Brown, Copywrite (7) 2007 Former pro boxer and Delaware state champion, who enjoys helping others obtain their goals in any sport or personal activities. He has trained many athletes from track, football, boxing and has always enjoyed it. Anyone who desires their own personal daily workout plan can join our membership a or email me at davaldupree@yahoo.com include your age, height, weight, and your desires, and date you plan to reach your desires.

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Over Training - ALOE VERA And Probiotics

Over training, also described as chronic fatigue, burnout and staleness has been defined as an imbalance between physical and/or psychological stress, training or competition and recovery. Early stages of over training result from 'too much throttle and no breaking' and are called the orthosympathetic form whilst in more advanced stages, your orthosympathetic tone gets exhausted enabling its opposite number, the parasympathetic system to become dominant.

The orthosympathetic overtrainee is in permanent 'fight or flight' mode. Both fight and flight should be incidental challenges during which your adrenal glands pump out hormones like adrenaline (epinephrine), noradrenalin (norepinephrine) and cortisol, whilst indirectly raising human growth hormone (HGH) and thyroid stimulating hormone (TSH). These glands however are sprinter organs, they were not designed to cope with a marathon.

The parasympathetic over trainee mimics some of Addison's disease symptoms hence it is referred to as Addisonoid over training. The marathon of fight and flight has exhausted the adrenal sprinter glands and they now fail to regulate hormonal concentrations properly, this now is a serious problem. On routine blood work the overtainee is likely to show progressive anemias with low haemoglobin and low haematocrit.

Athletes primarily complain of under performance of course, other common symptoms are progressively susceptibility to common infections and injury, persistent high levels of fatigue, heavy muscles and depression. As said, an athletes' reaction to under performance is often to increase training rather than to rest which exacerbates their recovery deficit (I am tired, but I feel better after exercise, so I exercise is the strategic equivalent of flogging a dead horse). Often symptoms are ignored until performance is chronically affected.

Sleep disturbances like having difficulty in getting to sleep, waking up in the night and waking un-refreshed are experienced by some 90% of athletes suffering from over training. Other symptoms include loss of appetite, loss of weight, loss of competitive drive, increased emotional instability such as depression, anxiety, irritability and mental exhaustion, poor attitude to training and musculoskeletal soreness.

A simple DIY monitoring system is by checking the morning heart rate. Take your pulse immediately upon waking whilst still in bed. If your waking pulse any day is elevated by more than 8 beats/minute above its average level for the preceding week you are falling into over training.

Alternatively check your morning body weight, the weekly average weight should not vary by more than 2lbs. If it drops by more than 3lbs on any day from a previous stable body weight you are falling into over training.

As far as laboratory tests go, a useful immunological marker for excessive exercise is salivary IgA whilst a useful stress marker is Cortisol/DHEA. The stress hormones Cortisol and DHEA are not released constantly throughout the day, but are secreted in a cycle called the circadian rhythm (highest values being in the morning and the lowest at night). When the adrenal glands become exhausted (parasympathetic phase) Cortisol and DHEA in the blood stream become imbalanced. Adrenal Stress Index uses four saliva samples to measure the adrenal rhythm and gives you a DHEA to Cortisol correlation. Of course hypothalamic-pituitary impairment of the corticotrophic axis causing adrenal insufficiency should be taken into account and specific testing of hypothalamus and pituitary gland may be considered.

Three common pathways for over training are:

• intensity / load excess
• recovery deficit
• nutritional deficiency

To remedy the first two you need to lower stress load and increase recovery time. In severe over training athletes should stop training entirely for 7-14 days, increase sleep to 9 hours of solid sleep a night and increase broad spectrum antioxidant intake to 200% of usual intake.

To support the adrenal glands you can supplement with good quality organic glandular extracts from government inspected, New Zealand or Australia free range animals that have not been fed hormones or antibiotics. Or you can use a complex homeopathic remedy like Glandula Suprarenalis Suis-Injeel (Forte). Appropriate supplementation with good quality DHEA should only be considered if an abnormal adrenal stress test dictates this.

To remedy the last point you need to combine a right-for-you wholefood diet and should consider Aloeride® and probiotics. Combined ignorance and arrogance has many athletes train 3 - 4x /wk without fuelling their bodies appropriately. The famous 5Ps: poor preparation produces poor performance open the gates towards over training, injury, degenerative changes and illness.

Improving the immune system of athletes helps reduce the number and length of infections suffered by them. The large, highly immune modulating aloeride fraction within Aloeride® together with good probiotics do exactly that. Also they improve the uptake of necessary nutrients. A double-blind, placebo-controlled, cross-over trial - published in Br J Sports Med. 2008 Feb 13 - was conducted in Australia over a four-month period of winter training of twenty healthy, elite male distance runners. The conclusion was that prophylactic administration of probiotics was associated with a substantial reduction in the number of days and severity of respiratory illness in a cohort of highly trained distance runners likely due to a two-fold (p=0.07) greater change in whole-blood culture interferon gamma (IFN-fx) compared with placebo.

Athletes, anoraks or anybody else suffering from an imbalance between physical and/or psychological stress, training or competition and recovery should change that balance, and ingest Aloeride®, probiotics and highly absorbable wholefood nutrition to recover.

Article Directory: EzineArticles

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