Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 8 minutes.
Frequency: Once per day
Intensity: Your heart rate should be at 80 bpm during the fast-paced walking. If you find that it is becoming hard to breath, then slow down to a normal pace until your breathing is back under control.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Saturday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
If you find that it is becoming hard to breath, then slow down to a normal pace until your breathing is back under control.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Sunday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Set the elliptical walking machine for a 20 minute walk and follow the routine that the machine leads you through.
Frequency: Once per day
Intensity: Set your target heart rate for 80 BPM.
After the workout, utilize the spa for some intense heat
