90 Day Plan to build regular exercise into your life (again)
Walk, Run, Train – Now available in Paperback and Kindle Formats
If you have purchased a Kindle copy and want a Paperback Copy for FREE, read on
If you have started using the plan, found it working for you and have posted a review on Amazon, then I’ll happily upgrade your purchase by sending out a Paperback copy for FREE.
All you have to do is send me a copy of your review and proof of purchase together with your postal address. Then I will post back the Paperback copy. Obviously this only works if the review is positive, in other words it works for you so you will want to post a positive review and grab the Paperback Copy too!
And the email address to use is: ian@walkruntrain.com
All the Kit You Need to Walk Run Train
And just for good measure I’ve included a picie of all the kit you need:
- Shoes you can walk or run in
- The book with the Plan
- Egg Timer to time those (Walking Hill) Sprints
- And some floor space for the Full Body Circuits
I just need you to know that:
If you can walk, then you can do this
As Walk, Run, Train follows on from The Power of Walking this really is …
Book 2 – 90 Day Plan to build regular exercise into your life
Now you want to build regular exercise into your life, reclaim your health and fitness, and even get your life back. But it’s tough. It’s like the body has shut down.
And in many ways it has!
We all have to bear in mind that trying to stick to regular exercise after a couple of years of sedentary living, sometimes even less, can be really tough. It doesn’t matter if you were super fit back in the day or if this is the first time you have ever tried to exercise. Unfortunately, sedentary living is a great leveller.
But if exercise is so difficult, why is it still so important?
Well the simple truth is that we ALL share two aspects of human physiology:
- The body is designed to move and
- The body is designed to work at different metabolic levels
But if “The body is designed to move”, we also need to consider the different types of movement. Most of us will actually be making a lot of these movements in our every day lives, even if they are now quite modest, or possibly even quite restricted. This may come as a surprise, but we are all designed to:
Lift, Stretch & Reach, Pull & Push, Climb, Twist, Jump and more
And when we talk about the body working at different metabolic levels, we need to bear in mind that we all have three different main energy systems. These are activated, or not, by the types and levels of activity and exercise we engage in.
You will be pleased to find out that even if our own energy systems appear to have shut down, they are still there and we can all activate them as we reclaim our health & fitness.
Of course there are many other factors that impact on our overall health & fitness. Especially things like diet, sleep patterns and levels of stress. And there are many different ways we can tackle these to suit our own situations and preferences.
But we can ALL build regular exercise into our lives. And we can ALL enjoy the benefits of working at different metabolic levels, activating our different energy systems and including a range of movement types. Even if the only exercise you can manage right now is just walking briskly.
Introducing movement into our lives can benefit us all
So the plan has one main goal and that is to help you:
Build Regular Exercise Into Your Life
So Grab Your Downloads and Bonus Training Videos Today!
“Walk, Run, Train – Downloads and Bonus Training Videos
I Crashed and Burned Doing HIIT Too Soon
I have a confession to make here. And you might have hit the same barriers.
As I struggled to get moving again, I knew I had to include more vigorous exercise to fire up my different energy systems.
I was familiar with different protocols like Circuit Training, High Intensity Interval Training or HIIT, Tabata Workouts, Calisthenics and Anabolic Running. These can all be used to boost the metabolic level of your exercise or workout.
But you have to be in pretty decent shape to do any of these.
When I tried, I just crashed and burned. I pulled muscles, ended up with strains and was left utterly exhausted. And I just felt beaten, like my time was up, like I would never recover any level of fitness again.
But the answer was right in front of me. As I introduced the Junior rowers to this level of exercise, I just got them to goes as fast as they could manage at that moment in time and then tweak it to achieve the metabolic effect we were after. And I did this using a series of short “sprints”.
Of course the newer Juniors weren’t as fast as those in their second season, but both groups were still achieving the same metabolic effect.
Now, they were doing these on the ergo or rowing machine. But I realised I could achieve the same thing just using my walking and a hill. This changed everything.
Heart-rated Training means We Can ALL Do Sprints
Even now, you might still be asking yourself questions like:
- How can I get fit just walking?
- How can I exercise at different metabolic levels if I’m only walking?
But you won’t be just walking! You will walking in a specific way to utilise the principles of Heart-rated Training. And you will now be aware that everyone can utilise and benefit from this type of exercise or training because:
It is not how fast you go that improves your fitness, it is the metabolic effect you create
So you don’t have to walk or run as fast as an Olympic athlete, you just have to go fast enough to create the desired metabolic effect yourself.
For most of the exercise routines you will be set, the desired metabolic effect we are after is actually quite moderate. As you are starting out you can achieve this effect just walking at a brisk pace and the plan shows you how to do just that.
As you progress you may start running to achieve this effect if your running is working well. Or you can still achieve this effect by walking using a few little tweaks. Just do what you are comfortable with.
In the next stage it gets interesting because you can also start to include routines that require more effort, more speed and even “Sprints”.
Now the point of the “Sprints” is not that you are running as fast as an Olympic Athlete. You are just moving fast enough to create the same metabolic effect.
You might be surprised to find that when you are starting out, you will be able to create the same metabolic effect as any elite athlete engaged in full on sprinting. In fact I surprised myself because…..
My first Sprints were quite literally “walking as fast as I could up a relatively steep hill”.
Walking as fast as you can up a hill or incline is exhausting of course. And with a bit of tweaking, we can get the metabolic effect to the level we want whilst still being relatively easy on the joints and muscles. This last point is important.
Now I called these my “Hill Sprints” because that sounded more sporty. But all joking aside, the metabolic effect of “Hill Sprints” can have a remarkable impact on your fitness if you manage them correctly. And this plan shows you how to do exactly that.
It turns out that they are ALL sprinting
So yes, you really can create that desired metabolic effects we are after just walking.
How Does the Plan Work?
The overall plan is designed to take you through 3 Stages of development over 90 days. Each Stage introduces new elements and guides you through a process to lift you to a new level of fitness.
And the Plan comes with a series of Bonus Training Videos starting with an Active Warm Up Routine. Then the videos show you three simple but powerful exercises. Once you have mastered the exercises you can combine them into short but very effective “Full Body Circuits”.
Walk, Run, Train plus the Bonus Training Videos
Whilst the Plan has a guideline duration of 90 days it is still very flexible. Each Stage incorporates a few simple ways to measure your progress. There is no rush here. If you need to take a bit longer in one Stage or another, then just repeat whatever you need to and move on when you are ready.
Or if you want to repeat a Stage, then feel free. For example you might complete Stage 2 walking and then decide to take it up a notch and repeat it running.
This built in flexibility is an essential part of the plan because:
This is YOUR Plan, adapt it to suit your requirements and fit into your lifestyle
So Grab Your Copy Today and the Bonuses Too!
“Walk, Run, Train – Downloads and Bonus Training Videos
The Surprising Advantage You STILL Have
In my notes on The Power of Walking I make the observation that Heart-rated Training works for everyone across the fitness spectrum, from beginners right up to Olympic Athletes and that:
Beginners will see the biggest gains
This is still so very true. Even across the full 90 Days you are still just re-awakening your body. Your body is waiting to be fired up in all the different ways you will fire it up.
I mean, who would have thought that “Sprints” would be such fun. I just loved my “Hill Sprints”, even when I was literally just walking up a bit of a hill as fast as I could. Exercising wasn’t a chore anymore. I started looking forward to my routines so much, and especially the Sprint Sessions, that I would make sure nothing got in the way.
Your body is designed to move and you were actually designed to Sprint. So what are you waiting for?
What Happens on Day 91?
I need to let you in on a secret here. When it comes to studies of health and fitness, there are only a few genuine studies or surveys across whole populations. Two examples are:
-
- The Allied Dunbar Study, for the UK
- The Kanter Study, for member states of the EU,
According to the first, just 5% of the UK population were engaged in vigorous exercise three times a week or more. And even this threshold was below the level required to maintain reasonable fitness.
And according to the second, this figure averaged out at 7% across the member states.
Now these figures might well have improved a bit in the years since, but are still rather sobering. But what is more distressing is that both studies showed that if 5% to 7% of the population engaged in vigorous exercise three times a week, then tried to start exercising in the respective years of the surveys, but…..
…..double that number tried to start exercising each year but failed to keep going!
But the plan gives you simple tools to break through the barriers and join the top 5%-7%. Wouldn’t that be amazing?
And by Day 91 you can be in a great position to make it stick because the benefits of your improved health, fitness and movement will make it so worth it. So much so that regular exercise can become an essential part of your new lifestyle, fitting in easily and comfortably with all the other aspects of your life.
The Real Goal is Getting Your Life Back
Right now you need to be thinking ahead, thinking about moving on to some form of regular exercise that you will be happy with for the foreseeable future. You might have something already all lined up, maybe a goal like:
- “10,000 Steps a day” or “Couch to 5k”
- Joining a local Walking or Running Group
- Re-joining your old sports club
- Signing up at the gym to start Weight Training again
Or you might want to take advantage of Stage 4 of “Walk, Run, Train”. If you enjoyed the “Sprints” and the “Full Body Circuits” you can take these to another level in Stage 4.
But thinking ahead doesn’t mean locking you in. I’m thinking more in terms of considering options. Even outlandish options.
I mean, I applied to join my local “Fire & Rescue Service” as I started my own journey. I thought it would encourage me to push and test myself. And as it turned out I did join and qualified as a Firefighter a few weeks after my 56th birthday. The Accidental Firefighter, well I didn’t see that coming.
The Accidental Firefighter. And Yep, we’re breaking in! But we’re on it!
And that was just the start
You see, I didn’t just reclaim my health & fitness, the whole process was like embarking on a completely new life journey. I got to do stuff I never thought I would do again and stuff I never even thought I would do.
But best of all, I went hiking in the mountains with my kids. A few years later than originally intended, I know. But now it’s a regular thing. And it isn’t just hiking in the mountains. Now we take in things like Walking Hadrian’s Wall where various family members just join in the bits that they want to do. So my cousin Duncan and I did the full Wall Walk over six days, and Pam my wife joined for one day with Karma the Dog, Oliver our oldest joined for three days and Pippa our middle daughter joined for another day.
Family Fun on Hadrian’s Wall, with Karma the Dog as well
I set out to reclaim my health & fitness and hoped that I would be able to reconnect with my family and friends. It turns out that I’ve got so much more than I ever expected. My new lease of life means I’ve been reconnecting with my immediate family, my wider family and old friends too. And I’m doing that on a number of different levels.
But this only happened because I got started. Even though the only exercise I could manage was a brisk walk, I just set a day and started.
So whatever you do, set yourself some small achievable goals and just start!
And this 90 Day Plan gives the tools to get started so:
Whatever you decide to do, just move straight onto it, your body will love you for it.
More than just a 90 Day Plan
And I get it, building regular exercise into our busy lives is tough. There are all sorts of obstacles getting in the way like pressure of work, family commitments, no time, physically exhausted and even emotional blocks to name just a few. But don’t worry, we can unpick these by taking things one small step at a time.
Over the years I had tried to get moving again and failed numerous times. As I struggled in those dark days around my 55th birthday I reached a crossroads. In order to change, I needed to know why I was struggling.
So the main manual of the Plan explains in some detail just why it can be so hard to get moving again. I found that understanding the reasons why things were so difficult, especially the physiological factors, helped me to finally move past them. And I hope this works for you too.
Next, I needed to understand how the training worked so that I could put my trust in it. So the main manual explains how Heart-rated Training works and how you can use it. You see, there is a simple but very effective breathing technique that just works. It works if you are just starting out or if you are an Olympic Athlete. This means that just about anyone can use it effectively, so you can use it with confidence.
Walk, Run, Train – 90 Day Plan to Build Regular Exercise Into Your Life
Grab Your Copy Today and Grab the Bonuses Too!
This Works BECAUSE You Can Work at Your Pace
And I just want to end with a little twist to my own situation.
You see, I wanted to start running again, but an old issue from a knee strain years before meant it took more time than I hoped before I could run freely again. Even so, I was still able to complete the 90 Day Plan.
And over time I was able to resolve the knee issue and start running again. But despite that limitation, this plan worked because Heart-rated Training works.
Look, if you can walk briskly for 20-25 minutes or if you can already jog or run for that time, then this plan can work for you. But if that is too much, don’t worry you can always use Book 1 – The Power of Walking to get ready for this plan.