Aerobic Conditioning Program

Mondays
    Run 4 miles at 8:00 minutes per mile for Aerobic Conditioning
    Resistance Training Upper Body
    Total Body Stretch

Tuesdays
    Run 3 miles at 7:30 minutes per mile for Aerobic Conditioning
    Resistance Training Lower Body
    Total Body Stretch

Wednesdays
    Total Body Stretch

Thursdays
    Run 4 miles at 8:00 minutes per mile for Aerobic Conditioning
    Resistance Training Upper Body
    Total Body Stretch

Fridays
    Run 3 at 8:00 minutes per mile for Aerobic Conditioning
    Resistance Training Lower Body
    Total Body Stretch

Saturdays
    Run 3 miles at 6:30 minutes per mile for Anaerobic Conditioning
    Swimming Workout
    Total Body Stretch

Sundays
    Total Body Stretch

Dietary Guidelines
    Avoid eating after 6:00 PM
    Drink plenty of water throughout the day.
    For athletes, one gallon of water per day is advised.
    Keep meals light four hours prior to exercise.
    Eat small meals four to five times per day.
    Take fiber, protein, and vitamin supplements if your diet does not support these nutrients fully.

by Philip Carpenter Lee
ACE Certified Personal Trainer
NASM Certified Personal Trainer
AAAI/ISMA Certified Pre and Post Natal Instructor

©2004 OMR, Inc.