"Workout"

Last night I was back to work..Friday nite waistressing shifts a great way to make some quick cash!! I finally figured out my new toy!! A Pedometer watch I received for Christmas..uhh what 3 months ago.. But I got all the settings figured out and I wore my new watch last night, hoping to track just how far I walk on these grueling shifts.. If you have ever worked a fast paced, slammed, server shift you know..the next day you feel it. The weird part is..is that I did this job for years and it never really phased me. I was off two months..and Bam..it's like I'm starting over from the beginning. I feel so out of shape. Last Saturday morning I woke up and my feet hurt...actually my whole body took a hit. This morning I feel rather tired and sore..I walked a total of 10.3 miles last nite..and burned 875 calories according to my watch..WOW! No wonder I'm feeling like a had a hard workout. Below is a little outline for a basic "Keep Fit" exercise program for the average adult..

Example 1: Moderate Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
30 minute brisk walk	30 minute brisk walk	30 minute brisk walk	Weight training	30 minute brisk walk	30 minute brisk walk	Weight training
Total: 150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity

Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	25 minute jog		25 minute jog and weight training		Weight training	25 minute jog
Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity