21 DAY AEROBIC FITNESS TRAINING PROGRAM
21 DAY
AEROBIC FITNESS
TRAINING PROGRAM
~ INTRODUCTION ~
John Miller
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
Hi, I’m John Miller. Thanks for downloading 21 Day Aerobic Fitness Training program ebook.
I hate to tell you this, but if you're not in great shape aerobically, you're probably not all that healthy
either. It's as simple as that. In fact your level of aerobic fitness is probably the most important
general measure of how healthy you are.
Strange isn’t it then that few doctors will take their customers out the back and measure how
aerobically fit they are. You’ll find out a lot more about your health by doing the 20m run than you
will sitting in a dark room attached to a sphygmomanometer!
I’ve got this belief that it’s a big ask in our culture expecting to stay healthy without keeping yourself
fit.
It’s also true that it’s a big ask expecting to get better by having someone do something to you;
sooner or later you have to do something to yourself.
If you’ve got any of the epic metabolic dysfunctions the best way to get rid of them is to become a
regular aerobic exerciser. It beats any pill known to man.
Here’s what the Surgeon General said in 1979.
‘You, the individual, can do more for your own health and wellbeing than any doctor, any hospital, any drug,
any exotic medical advice.’
You can measure how fit and healthy you are by taking the 20m run aerobic fitness test. I’ve included it in this ebook. To do the test,
mark out two lines 20metres apart and see how many laps you can do in 5 minutes. If you can do 40 you’re not in bad shape.
The benefits of being fitter are legion. I’ve set aside a chapter on that.
WHY 21 CONSECUTIVE DAYS?
It takes 21 consecutive days for the sub conscious mind to lock on to a habit. We're either ruled by our habits, or they rule us.
If you haven't been exercising, the habit of lolling around is probably stronger than the habit of getting up and exercising.
At the end of 21 days all that will have changed, if you take up the 21 day challenge.
Of course once the 21 Day Aerobic Fitness Training Program habit is locked into your subconscious you won't have to go through the
inner debate each morning about whether you're going to get up or not and go for your walk, shuffle or jog. You'll have the getting up
and exercising habit locked in.
The big benefit of taking part in the 21 Day Aerobic Fitness Training program is you’ll feel better. That in itself will be your greatest
reward. But as well as that it will defrag your metabolic system. That’s the other big benefit. You can’t subcontract out the defragging
of your metabolic system.
The 21 Day Aerobic Fitness Training Program - introduction
© John Miller, BA, Dip PhysEd, Dip Teaching, RFP
July 2010
Published by the Fit and Healthy Online
[email protected]
7 Salvado Place Stirling ACT, Australia 2611 Ph (61) 2 6288 7703
www.fitandhealthyonline.com
www.globalbackcare.com
www.millerhealth.com.au
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www.crookback.com.au
21 DAY AEROBIC FITNESS TRAINING PROGRAM
CONTENTS
1.
21 day walking program
4
2.
21 day shuffling program
5
3.
21 day jogging program
6
4.
Complete aerobic fitness training program
7
Fix Back Pain
8
PERSISTENCE
Nothing in the world can take the place of Persistence.
Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded
genius is almost a proverb.
Education will not; the world is full of educated derelicts.
Persistence and determination alone are omnipotent.
Calvin Coolidge
30th president of US (1872 - 1933)
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
1. 21 DAY WALKING PROGRAM
1.
On day 1 of the program walk for one minute.
2.
On day 2 walk for 2 minutes.
3.
On day 3 walk for 3 minutes, and so on, every day until you've completed 21 straight days of exercise.
At the end of 21 days you'll be able to puff your chest out with pride because you can now walk for 21 minutes.
Of course, walking for 21 minutes is not a hard assignment for most people. If that’s the case, start with a 21 minute walk first up and do it for 21 days, every day, no exceptions.
BEGIN IT NOW
Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it.
Goethe
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
2. 21 DAY SHUFFLING PROGRAM
It's now time to pick up the pace and move on to the next level of fitness. This will involve a bit more vigor. I suggest you start off
with a shuffle.
A shuffle is slower than a jog. It's about as fast as a brisk walk, but it gets your heart rate up over 100 beats per minute. Ideally you
want to get it up to at least 120 for there to be an appreciable improvement in your aerobic fitness, but for the next 21 days, the
idea is to shuffle, maybe jog, if you're in better shape than you thought you were.
1.
On day 1 shuffle for one minute and walk for 20.
2.
On day 2, shuffle for 2 minutes and walk for 19.
3.
On day 3, shuffle for 3 minutes and walk for 18.
Keep increasing the shuffle component by one minute each day until you are shuffling for 21 minutes.
Why 21 minutes? - because if you do something every day for 21 consecutive days you'll have developed a habit. You'll will have
overcome the battle between willpower and won't power. You will have proven to yourself that you have some resolve.
I also know that there will be some important health spin offs: you'll feel better, you'll be sleeping better, you'll have more energy
and you'll have lost some fat. You'll experience the joy of being outside in the fresh air as the sun starts to wend its way higher.
You'll come back refreshed, relaxed, revitalized and reinvigorated.
By starting off slow you'll avoid the problem of muscle soreness.
Most people aim at nothing in particular in life and achieve their aim with remarkable accuracy.
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
3. 21 DAY JOGGING PROGRAM No. 3
Now that you can shuffle for 21 minutes start the program again.
On day 1 you jog for 1 minute and shuffle for 20.
On day 2, jog for 2 minutes and shuffle for 19
On day 3, jog for 3 minutes and shuffle for 18.
By the end of 21 days you'll be a jogger.
You'll notice as you increase the jogging component your pulse rate will go up toward 130 - 140 or even higher. This is good.
The only place where reward comes before effort is in the dictionary.
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
4. THE COMPLETE AEROBIC FITNESS TRAINING PROGRAM
Now that you can jog for 21 minutes you can start jogging for a little longer, one minute more every day.
They say that 20 minutes is good, 30 minutes is better and 40 minutes is better.
As you approach this phase of your aerobic fitness training program start to vary the length of your workouts - making 21 minutes
the shortest that you do.
WHY THE EMPHASIS ON WALKING, SHUFFLING AND JOGGING?
No particular reason other than it's convenient. If you don't like running, substitute it with swimming or cycling; or, if you go to a
gym, use the stepper or the stationary bike. I use the stepper, principally because I find it easier on my legs.
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21 DAY AEROBIC FITNESS TRAINING PROGRAM
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