The Walking Workout
*Walk on a fairly flat route at a speed so that you’re exercising at an intensity that’s about 50 percent of your best effort. Go for 10 minutes.
*Next, find a hill that’s no steeper that what looks like 45 degrees (compared to a flat surface). For 10 minutes walk up the hill and back down at a speed that is 60 percent of your maximum speed on the way up and 30 percent of your maximum speed on the way down.
*Slow down slightly and return to the flat route, so that you’re walking at about 50 percent of your best effort for the last 10 minutes.
*After walking perform the stretching routine below.
The Stationary Bike Workout
*Warm up for 5 minutes by pedaling at a pace that’s about 50 percent of your best effort.
*Increase your speed until you’re exercising at an intensity that’s about 60 percent of your best effort. Go for 2 minutes.
*Lower your intensity so that you’re exercising at 30 percent of your best effort for 2 minutes. That’s one set.
*Do a total of four to six sets, then cool down for 5 minutes, pedaling at about 40 percent of your best effort.
*After riding perform the stretching routine below.
MOVE 1Kneeling Hip Flexor Stretch
*Kneel down on your left knee, with your right foot on the floor and your right knee bent 90 degrees.
*Reach up with your right hand as high as you can.
*Bend your torso to your right.
*Rotate your torso to the right as you reach with your right hand as far behind you as you can. Hold this position for the prescribed length of time.
*Kneel on your right knee, switch arms, and repeat.
MOVE 2Straight-Leg Calf Stretch
*Stand about 2 feet in front of a wall in a staggered stance.
*Place your hands on the wall and lean against it.
*Shift your weight to your back foot until you feel a stretch in your calf. Hold for 30 seconds.
*Switch leg positions and repeat.