Congratulations on having a pretty decent week of exercise. Consistency is probably the most important factor relative to obtaining results over the long haul. You could have the best program in the world, but if you don’t follow it on a regular basis, you will lose any gains you’ve made. This week proves you have what it takes to be consistent! I’ll help you stay motivated, Ken!
As far as your walking, I would like to see you pick up the intensity a bit. Either walk faster or pick a walking course with more hills. This will elevate your heart rate and get you in better shape faster. Regarding your 20-minute-mile pace, that’s OK; however, your goal should be to get to a 15-minute-mile pace. Over time, this can be accomplished.
The lower leg pain you mentioned sounds like shin splints. First look at the condition of your walking shoes. If they are old and worn, replace them with a quality pair. I also recommend that you perform a different low-impact aerobic activity such as stationary cycling or swimming in between walking sessions. This will give your body time to heal while also doing cross training, which is always a good idea anyway. If your shins are bothering you after your walks, apply ice for 15 to 20 minutes.
How many ab crunches are you performing? At what number do you start feeling the ab muscles burning? Remember to maintain proper form, supporting your head with your hands. Don’t pull on your head. Keep up the stretches — and good luck, Ken!
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