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30 minutes of aerobic exercise 3 days per week for 4 weeks

This is for anyone just getting started! Three days is a great place to begin. Work at a moderate pace for you. You should be breathing hard, but still able to carry on a conversation. Could be walking, running, biking, rollerblading, skating, snowshoeing, aerobic class, dance, jump rope, you name it! As long as it challenges you and gets your heart rate going!

30 minutes of aerobic exercise 3 days per week for 4 weeks Challenge rules

  1. Work at a moderate pace that suits your ability, challenge yourself but don't overdo it.
  2. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

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  • Kevin G
Kevin G recently completed this Challenge

Recent advice

“I completed this one a few months ago but didn't register my completion (see my training log since I joined last year from proof I've done it and I'm not telling fibs, haha). ”

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Mark H 30 minutes of aerobic exercise 3 days per week for 4 weeks Challenge

Contributorgold Mark H 15 Feb 8.41 km 45 min
17 Feb 8.20 km 45:34
19 Feb 11.33 km 1:09:07
20 Feb 4,46 km 20:02 + 2 hours gym

22 Feb 11.07 km 1:01:21
24 Feb 14.81 km 1:24:41
25 Feb 11.52 1:11:11
27 Feb 3.20 km 18:15 + 2 hours gym
28 Feb 7.10 km 40:45

03 Mar 13.49 km 1:15:54
04 Mar 17.45 1:34:40

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Anna H 30 minutes of aerobic exercise 3 days per week for 4 weeks Challenge

Contributorgold Anna H I can't remember running three times during the week of 09/02 - 15/02. So i'll start over from last Monday.
16/02 - Week 1/Day 1 = 5min warm-up; 5min jog; 3min walk; 5min jog; 3min walk; 5min jog; 5min cool-down
18/02 - Week 1/ Day 2 = 5min warm-up; 8min jog; 5min walk; 8min jog; 5min cool-down
21/02 - Week 1/ Day 3 = 5min warm-up; 10min jog; 5min walk; 10min jog; 5min cool-down

Eunice Y and Kevin G encouraged this.

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Anna H 30 minutes of aerobic exercise 3 days per week for 4 weeks Challenge

Contributorgold Anna H Week 2/Day 2: 5min warm-up; 3min run; 90sec walk; 5min run; 2.5min walk; 3min run; 90sec walk; 5min run; 5min cool-down

Week 2/Day 3: 5min warm-up; 3min run; 90sec walk; 5min run; 2.5min walk; 3min run; 90sec walk; 5min run; 5min cool-down

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Challenge creator

Nikki A

created the challenge

25th April 2012

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