SAMPLE WEEKLY TRAINING PLAN Week: ________ Month: ________ Year: ________
Day Date Duration Distance Calories Burned Heart Rate Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
TRAINING INSTRUCTIONS
STEP 1: WARM-UP PHASE
Spend about 5 minutes doing warm up stretches before exercising; this prevents pulled
muscles and other exercise injuries. Stretching gets blood flowing and helps loosen
your muscles so they are ready for exercise. While doing the following stretches, do
not force or jerk your muscles, and most importantly, if it hurts: STOP. After stretching,
continue your warm-up by walking on the treadmill for 3-5 minutes at a slow speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders
relax as you bend over and try to touch your toes.
2. Hold the stretch for 10-15 seconds. Repeat 3 times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against
your right inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10-15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
Recovery + Fitness Collection 27
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with
your balance.
2. With your right hand, grab your right ankle. Pull your
heel in toward your buttocks.
3. Hold the stretch for 10-15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and the
soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10-15 seconds. Repeat 3 times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving your
cardiovascular health slowly over time. The most important thing is to always listen to
your body. If you are tired or sore, slow down or stop training for the day.
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and recover. Walk on
the treadmill for another 3-5 minutes at a slow speed. Then spend 5 minutes completing
the warm up stretches (above) again to continue cooling down your muscles. Be careful
not to force or jerk your muscles as you stretch.
26 Electrostride User Manual Lifepro
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