Wellness Positive

Fitness in just 15 minutes a Day..

Spot-running:

  Running is a great aerobic exercise, tuning and training almost every system of your body, as well as giving you a high 'energy-burn' for those interested in controlling their weight.

As an intense aerobic exercise, running is best done in the open air - in a park or somewhere similar where it's fun to run...

  However, as this program is aimed at fitness on a minimal time schedule, we will simply run in one spot - if done vigorously, this will still give you a reasonable aerobics workout.

  Run in one spot, raising your legs about six inches off the floor, and pumping (swinging) the arms well. Count a left step and a right step as one repetition.

Number of times to do this Exercise:

For already fit people who just want to maintain their fitness ('Level 1'): 60 repetitions continuously. Try to improve to 120.

For people trying to get in condition ('Level 2'): 40 repetitions continuously. Try to improve to 60 repetitions continuously - that is, try to improve to 'Level 1' fitness..

For people who are out of training ('Level 3'): 20 repetitions. Try to improve to 40 continuously - that is, try to improve to 'Level 2' fitness...