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Clearances and Notification: It is wise to get clearances from your Family Physician and anyone else you deem necessary prior to signing up for the march. This is a grueling march, even one day or so of it, and with serious weather concerns and the exertion, medical problems can pop up. You will be required to submit written proof from your doctor(s) releasing you to participate in the march.
Medications: Be sure to have adequate supplies of any medications you take and be sure to take them!
Walking Suggestions to Get in Shape: (Good advice from a Personal Fitness Trainer) First, before starting any type of Physical activity you should
consult your physician. Getting a check up is a
great way to get started on the right foot. Next, try to start your journey as soon as you can so you can start off
slowly and work your way up to the full pace and distance that you will be
traveling during your trek. In other words it might not be a bad idea to get
started today! Bend forward keeping your legs mostly straight, and let your upper body hang just for a few seconds. (This is the hamstring that runs down the back of the upper thigh.) Steady yourself standing upright while you grab (with a town if necessary depending on your flexibility) just above the left ankle. Point your knee straight down toward the ground, keeping the stabilizing Right leg slightly bent, again only for a few seconds and then switch legs. (This is for your Quadriceps or front of the upper thigh.) Place your left foot straight behind you, trying to touch the heel to the ground. Your left leg is bent and you have your hands on the middle of your Right upper thigh. Also known as a Runners Lunge. (This is mostly for your calf muscle, the back of your lower portion of leg.) Last keep your feet shoulder width apart and crouch down to hug your knees making yourself into a little ball. Try to keep both heels flat on the ground if you can. If necessary, until you become more flexible, hold onto a chair or tree for stabilization. Now depending on your currant Fitness level let me suggest a guideline for your walking: Remember that you can stay at each week as long as you need to until you progress. These are suggestions based solely on my professional opinion. Week 1 Beginner: Start with 1-2 walks for about ¼ to ½ mile. Slow Steady pace with a small break if necessary. No time limit to start. Do the opening stretches again. Keep track of how long it takes you, and how you felt at the end. Intermediate: Start with 1-2 walks for about ½ to ¾ mile. Slow Steady pace with a small break if necessary. No time limit to start. But Keep track of how long it takes you, and how you felt at the end. Advanced: Start with 1-2 walks for about ¾ mile to 1 mile. Slow Steady pace with a small break if necessary. No time limit to start. But Keep track of how long it takes you, and how you felt at the end.
Week 2 Depending on how hard week 1 was you can repeat it again or move on if you felt it was easy for you to complete. Beginner : 2 walks per week for ½ to ¾ mile, and no breaks if you are able. Finish each walk and each day with the beginning stretches. Intermediate: 2 walks per week for ½ to ¾ mile, trying for steady pace with no breaks. Finish each walk and each day with the beginning stretches. Advanced: 2 walks per week for about ¾ mile to 1 mile, no breaks with steady pace. Finish each walk and each day with the beginning stretches.
Week 3 Beginner : 3 walks per week for ½ to ¾ mile, and no breaks if you are able. Finish each walk and every day with the beginning stretches. Intermediate: 3 walks per week for ½ to ¾ mile, trying for steady pace with no breaks. Finish each walk and every day with the beginning stretches. Advanced: 3 walks per week for about ¾ mile to 1 mile, no breaks with steady pace. Finish each walk and every day with the beginning stretches.
Week 4 Beginner: 3 walks per week for ½ to ¾ mile, trying for steady pace with no breaks. Finish each walk and every day with the beginning stretches. Intermediate: 3 walks per week for about ¾ mile to 1 mile, no breaks with steady pace. Finish each walk and every day with the beginning stretches. Advanced: 3 walks per week for about 1- 1 & 1/2 miles. Steady pace. Finish each walk and every day with the beginning stretches.
Week 5 Beginner : 3 walks per week for about ¾ mile to 1 mile, no breaks with steady pace. Finish each walk and every day with the beginning stretches. Intermediate: 3 walks per week for about 1- 1½ miles. Steady pace. Finish each walk and every day with the beginning stretches. Advanced: 3 walks per week for 1½ to 1¾ mile, and no breaks if you are able. Finish each walk and each day with the beginning stretches.
Week 6 Beginner, Intermediate, and Advanced: Same as week 5 with the walks, add Pushups off of a wall or door. 1 Set of 5 to10 Repetitions 1or 2 times this week on your non walking days. Crunches: lay on your back on a firm surface with your feet flat on the floor, knees bent up to the ceiling. 1 Set of 5 to 10 Repetitions.
Week 7 Beginner: 1 to 1¼ miles walks 3 times per week, Pushups off of a wall or door 1 set of 10 to 15 repetitions. Crunches 1 set of 10 to 15 repetitions. Do pushups and crunches 2 or 3 times per week on non walking days. Intermediate: 1½ to 1¾ mile walks 3 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 1 set of 12- 15 Repetitions each exercise. Advanced : 1¾ to 2 mile walk 3 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor: 1 set of 12- 15 Repetitions each exercise.
Week 8 Beginner: 1 to 1¼ miles walks 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor: 1 set of 12- 15 Repetitions each exercise. Intermediate: 1½ to 1¾ mile walks 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor: 2 sets of 12- 15 Repetitions each exercise. Advanced : 1¾ to 2 mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor: 2 sets of 12- 15 Repetitions each exercise.
Week 9 Beginner: 1 to 1¼ miles walks 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 12-15 Repetitions each exercise. Intermediate: 1½ to 1¾ mile walks 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 12- 15 Repetitions each exercise. Advanced : 1¾ to 2 mile walk 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 12- 15 Repetitions each exercise.
Week 10 Take this week easy and only do one or two days of your currant activities.
Beginner : 1 to 1¼ miles walks 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 12- 15 Repetitions each exercise. Intermediate: 1½ to 1¾ mile walks 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor, 2 sets of 12- 15 Repetitions each exercise each exercise. Advanced : 1¾ to 2 mile walk 4 times per week. Try to improve on your time little by little. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 12- 15 Repetitions each exercise.
Week 12 Beginner : 1¼ to 1½ mile walks 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 15-20 Repetitions each exercise. Intermediate: 1½ to 1¾ mile walks times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 15 - 18 Repetitions each exercise. Advanced : 1¾ to 2 mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 15 - 18 Repetitions each exercise.
Beginner : 1½ to 1¾ mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 18-20 Repetitions each exercise. Intermediate: 1¾ to 2 mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 18 -20 Repetitions each exercise. Advanced : 2 to 2¼ mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 18 - 20 Repetitions each exercise.
Week 14 Beginner: 1½ to 1¾ mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 15- 18 Repetitions, add Squats : 1 Set of 10 Repetitions each exercise. To do a Proper Squat you should place a Chair behind you, acting like you are going to sit down, you bend your knees and lower your bottom back and down toward your chair. Just barely touching the chair (or as low as you feel comfortable) slowly push threw your heel to stand back up. Never go past 90 degrees bend in your knees, and try to keep your natural curves in your lower back. Intermediate: 1¾ to 2 mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 18 -20 Repetitions, add Squats: 1 Set of 10 Repetitions each exercise. To do a Proper Squat you should place a Chair behind you, acting like you are going to sit down, you bend your knees and lower your bottom back and down toward your chair. Just barely touching the chair (or as low as you feel comfortable) slowly push threw your heel to stand back up. Never go past 90 degrees bend in your knees, and try to keep your natural curves in your lower back. Advanced : 2 to 2¼ mile walk 4 times per week. On your non walking days do Pushups off of a wall or a door, and crunches on the floor 2 sets of 18 - 20 Repetitions, add Squats: 1 Set of 10 Repetitions each exercise. To do a Proper Squat you should place a Chair behind you, acting like you are going to sit down, you bend your knees and lower your bottom back and down toward your chair. Just barely touching the chair (or as low as you feel comfortable) slowly push threw your heel to stand back up. Never go past 90 degrees bend in your knees, and try to keep your natural curves in your lower back. |