Kettlebells and walking

Dec. 22,2009

Training today:
500 air squats for time; 13 min. I wanted to work up to a 1000 with a bench mark of 30 min or less. It looks do able so I will try it by the end of the week.

went for a 3 mile walk /run(very cold) to remove some of the stiffness, which was not that bad.
later in the day did a warmup with stretch bands and side swings.

12 min long cycle with 16kg. lost count but over 120 reps.



There is a fitness program that the fire service and other organizations are promoting, which is a "10,000 steps" walking fitness workout. The basic idea is to progressively get so you can walk about a 10k per day walking steady. Now this is a very achievable goal for anyone who whats to loose weight without a lot of complicated training like myself and other do, but it freaking works! I have a good friend that is a career fireman who after 12 years on the job got overweight and wanted to change but did not like to workout that much. A common response. I told him that to just start by getting his IPOD and walk at least 30 min each day.

Well he liked it so much he is at 6 miles a day after three months and lost 20 lbs. After one year of this his weight is down 35 lbs and is now on dumbells and kettlebells to get some strength back he has lost over the years.

My friend will never be a gym rat like myself, but he has found a simple system that works for him, likes to do consistently, effective, and little complications. you can't beat that!