Walk to Run(c)Programs For Aerobic Ability and Agility
Step 1 - Develop strength and flexibility
Core and More(c)
This “circuit training” for the core, upper & lower body will increase overall speed, endurance, and muscular coordination as it relates to taking part in any physical sport. Reshaping the waist line will occur due to intense abdominal and oblique exercises. Overall body fat will decrease with duration based aerobic exercise such as spinning. Toning of arms and legs will occur due to increased muscle strength gained by plyometric and repetitive exercises in those "stubborn" areas where woman are most challenged. Each class includes a spinning session or cardio walking component for leg strength, turnover, and toning. Homework given. Optional: An accountability program for weight management and eating plan is available.
Step 2 - Initiate a Physical Fitness Aerobic Program
Cardio Walking for Weight Loss (c)
This 8 week program will take the beginner level participant and develop the cardiovascular and physiological ability to walk swiftly a 3 mile distance at a rate of 15 min to 20 min mile. The program will result in faster per mile time and the ability to increase distance walked. Each class includes: flexibility exercises, core and upper body conditioning, plus an outside workout. Classes follow Lynn Gray's book "Cardio Walking For Weight Loss" which includes a weight management program. Each lesson contains a progressive aerobic workout plus strength and flexibility exercises which are repeated 4 times each week. The participant will note fitness markers such as, but not limited to: reduction of inches in hip, waist, and thigh, increased cardiovascular capacity, lower blood pressure, plus increased overall strength and agility. Included is personal instruction, dri-fit shirt, logbook, homework, and more.
Step 3 - Initiate a Physical Fitness Distance Goal
MY First 5K(c)
This 8 week program will take the experienced cardio (fast) walker or beginner jogger and develop the cardiovascular and physiological ability to walk/run a 5K, 3.1 mile distance at a rate of 8 min to 17 min mile. Each lesson contains a progressive aerobic workout plus strength and flexibility exercises which are repeated 4-5 times each week; cross training is encouraged. The participant will note fitness markers such, as but not limited to: increased metabolism, lower body fat, increased aerobic capacity, plus increased overall strength and agility. A 5K simulation walk to run will occur at end of program. Included is personal instruction, a dri fit shirt, logbook, homework, and more.
Step 4 - Develop a Lifestyle of Total Aerobic Fitness
Half Marathon College(c)
This four Phase training program will take the beginner cardio walk to runner, jogger, or runner and develop aerobic endurance, stamina, and leg turnover to complete their first or best half marathon at a rate of 8 to 17 minute miles. The first phase is strickly for the beginner cardio walker or jogger. Each phase contains informative clinics plus contains a progressive aerobic workout with strength and flexibility exercises which are repeated 4-5 times each week; cross training is encouraged. An optional weekly stamina and track workout will be implemented during the second phase if the participant is able to safely adapt to increased leg speed and anaerobic workouts. The participant will note fitness markers such, as but not limited to: long distance endurance, decrease in body fat, increased metabolism, increased strength in arms and legs, an increase in aerobic capacity, plus efficient leg movement. Includes: clinics, schedule, group workouts, logbook, & a dri-fit shirt.
Step 5 - Develop the Marathon Lifestyle
Marathon College (c)
This 24 week program will take the beginner jogger or runner who has a base of 15 or more miles per week of cardio walking and/or jogging(Phase I). The participant will develop aerobic endurance, stamina, and increased leg turnover to complete their first or best marathon at a speed of 8 min to a 16 min. mile. Each lesson contains a progressive aerobic workout plus strength and flexibility exercises which are repeated 4-5 times each week; cross training is encouraged. A weekly track stamina and track workout will be implemented after the first month if the participant is able to safely adapt to increased leg speed and anaerobic workouts The participant will note fitness markers such as, but not limited to: long distance endurance, faster race times, decreased body fat, increased metabolism, increased strength and economy in arms and legs, plus a higher aerobic capacity.
Step 6 - Personal Running Training for Top Performance
RUN for Your Life! (c)
A 4 week one on one running program which teaches specificity exercises for the running movement. Key workouts are taught to bring you to top performance in running.
Step 7 - Increase Leg Speed, Economy, Improve Form
Fit and Faster (c)
Three month track and tempo(stamina) sessions bring increased leg turnover and long distance stamina for events such as the 5K distance all the way up to the marathon distance. All ability levels are encouraged to take part. Track and tempo workouts will take the experienced runner who wants to improve leg speed, leg economy, stamina, and overall aerobic ability. The weekly workouts are two-fold: a weekly track workout with repeats based on goal event time, and a tempo workout which are distances of various lengths alternating easy paced running and just under goal pace running. The participant will note fitness markers such as, but not limited to: improved technique and race form, improved race times, increased metabolism, higher aerobic capacity, long distance stamina, efficient leg turnover, improved sense of pacing, plus increased strength and power in arms and legs.
Step 8 - Lengthen muscles - Prevent Injuries
Restorative Yoga
Restorative Yoga will gently stretch specific walking and running muscles. Injury prevention, gentle stretching, and gradual lengthening of the major muslce groups.
Kids Running School(c)
Kids Running School(c) is a 4 session lesson and workout for kids to learn how to run and become fit. Skills taught will increase self-esteem, coordination, athletic skills, and foster team building with others. Moms and/or dads are invited as well, and will be given complete written and verbal guidance so they can promote their child's athleticism throughout each week. Future date to be announced starting this June.
Other Services
* Personal training for walkers & runners
* Personal schedule with day by day workouts
* Gait Analysis with video upload online
* Corporate Wellness Programs-aerobic based
* Group Running & walking plus each Saturday morning at 7:00am at the Upper Tampa Bay Trail-Ehlich Rd.; group walking at 7:30am at the Take...The First Step Studio
* Take The First Step Club discounts on all services and programs - www.TakeTheFirstStepClub.com
