Fitness Board Directions Print out all pages except the directions page Cover bulletin board with colored paper Cut out all words and images Be creative: make a pocket for handouts or make the board interactive Use the image below as a guide
EXERCISE
JUST FOR
the health
of it! Elizabethtownstudentwellness Elizabethtown College Student Wellness www.etown.edu/offices/wellness Counseling: (717) 361-1405 Student Health: (717) 489-1021 etownwellness
Week Workout 1 Workout 2 Workout 3 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3 then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three 4 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 5 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Jog 3/4 mile (or 8 Walk 1/2 mile (or 5 Jog 3/4 mile (or 8 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 Walk 400 yards (or three Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 Walk 1/4 mile (or 2-1/2 Jog 1/4 mile (or 3 Jog 1/2 mile (or 5 then jog two miles (or 20 with no walking.
6 Jog 1/2 mile (or 5 Walk 1/4 mile (or 3 Jog 3/4 mile (or 8 Walk 1/4 mile (or 3 Jog 1/2 mile (or 5 7 then jog 2.5 miles (or 25. Jog 1 mile (or 10 Walk 1/4 mile (or 3 Jog 1 mile (or 10 then jog 2.5 miles (or 25. then jog 2-1/4 miles (or 22 with no walking. then jog 2.5 miles (or 25. 8 then jog 2.75 miles (or 28. 9 then jog 3 miles (or 30. then jog 2.75 miles (or 28. then jog 3 miles (or 30. then jog 2.75 miles (or 28. The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30. Couch-to-5K Training Plan http://www.coolrunning.com/engine/2/2_3/181.shtml
BEST DORM EXERCISES FOLLOW UP PINTEREST (ETOWN WELLNESS) FOR MORE INFORMATION
Physical Activity Recommendations 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week) Resistance Training Flexibility Exercises