Yohnnex Sports, Inc. Free Walk/Run Program

This is a FREE walk/run program open to anyone who has checked with their personal physician and is cleared to participate in physical exercising.

Location of 6am Saturday training:
Saturday 07/24/10 at East Potomac Park - Tidal Basin Run
(Ohio Dr. SW Washington, DC. East Potomac Park is located south of Independence Avenue and the Tidal Basin. The southern end of the park is known as Hains Point. The closest Metro station is the Smithsonian. See a Map.) Park by the tennis courts.

Weekly training schedule

Week Saturday Sunday Monday Tuesday Wednesday Thursday Friday

1 06/05/10 3mi. walk/run Rest 1mi. power walk Rest 1.5 mi. walk/run 2 mi. walk/run Rest

2 06/12/10 3.2mi. walk/run Rest 1mi. power walk Rest 3 mi. walk/run 2 mi. walk/run Rest

3 06/19/10 4mi. walk/run Rest 1mi. run/walk 4x1/4mi. Rest 2 mi. hill work 1 mi. time trial Rest

4 06/26/10 4mi. walk/run Rest 2mi. run/walk Rest 2 mi. hill work 1 mi. time trial Rest

5 07/03/10 4mi. walk/run Rest 2mi. run/walk 8x1/4mi. Rest 3 mi. run 2 mi. run Rest

6 07/10/10 4mi. walk/run Rest 2mi. run/walk 8x1/4mi. Rest 3 mi. run 2 mi. run Rest

7 07/17/10 3.2 or 5mi. walk/run Rest 3mi. hill work 3 mi. run 2mi.run 8x1/4mi.pace 3.2 mi. time trial Rest

8 07/24/10 3.2 or 5mi. walk/run Rest 3mi. hill work 3 mi. run 2mi.run 8x1/4mi.pace 3.2 mi. time trial Rest

Object: We believe in giving back to the community that support our vision of a healthier America. That's why we are offering this FREE walk/run program. Exercise walking is one of the best things you could possibly do to better your health. It is also very easy to do and the cost is minimal. The benefits you get from exercise walking are many and include helping you to maintain a healthy weight, reduction of cholesterol levels, and improving your cardiovascular health.

To feel your best, stay healthy, perform best and recover fast start your day with a good breakfast.

Sample Breakfast: 1 cup oatmeal, 1 scoop Maximum Muscle Intensifier with orange juice, 2 Daily Stack Vitamins, and water. Supplements by Yohnnex Nutrition...

Remember to check with your doctor before starting this (or any other) exercise program.

Select your weight:

pounds

Select your pace:

Miles or Kilometers per hour

Enter your distance:

You expended:

calories, and may have a meal of:

Note: Walking calories are based on our walking calories chart. The funny menu is for entertainment purposes only and doesn't represent what you could or should actually eat. Recalculate your total to see more silly combinations.

Weight in Pounds
Speed	Pounds	100	120	140	160	180	200	220
	2.0 mph	65	80	93	105	120	133	145
	2.5 mph	62	74	88	100	112	124	138
	3.0 mph	60	72	83	95	108	120	132
	3.5 mph	59	71	83	93	107	119	130
	4.0 mph	59	70	81	94	105	118	129
	4.5 mph	69	82	97	110	122	138	151
	5.0 mph	77	92	108	123	138	154	160
	6.0 mph	86	99	114	130	147	167	190
	7.0 mph	96	111	128	146	165	187	121

Target Heart Rate

Your target heart rate helps you to know if the intensity of your exercise is enough to produce health benefits. If your heart rate is too low, then you're not benefiting from your exercise efforts. If your heart rate is above your target heart rate, then you're working too hard and need to slow down.

Here's how to check if you are within your target heart rate zone:

Right after you stop exercising, take your pulse: Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam's apple. Or try the pulse spot inside your wrist just below the base of your thumb.
Count your pulse for 10 seconds and multiply the number by 6.
Compare the number to the right grouping below: Look for the age grouping that is closest to your age and read the line across. For example, if you are 43, the closest age on the chart is 45; the target zone is 88 to 131 beats per minute.

The chart below is provided for informational purposes only. Please consult your doctor if you have questions about your target heart rate zone.

Age	Target Heart Rate Zone (Beats per Minute)
20 years	100 to 150
25 years	98 to 146
30 years	95 to 142
35 years	93 to 138
40 years	90 to 135
45 years	88 to 131
50 years	85 to 127
55 years	83 to 123
60 years	80 to 120
65 years	78 to 116
70 years	75 to 113