Get uselful links and tips to healthy living and healthy managing menopause symptoms
What is menopause?
Exercise
Exercise becomes especislly important during and after menopause to preserve good health, preserve and build muscle and bone mass, and lower risk of cardiovascular disease.
Below you find a 4-week program that will enable you to run 5 km.
Source: myprotein.dk
Week 1
Day1: 10 min walk, 2 min run/2 min walk (repeat x4), 5 min walk
Day2: Rest
Day3: 10 min walk, 4 min run/2 min walk (repeat x3), 5 min walk
Day4: 30 min fast walking
Day5: Rest
Day6: 10 min walk, 3 min run/1 min walk (repeat x4), 5 min walk
Day7: Rest
Week 2
Day1: 10 min walk, 4 min run/1 min walk (repeat x4), 5 min walk
Day2: Rest
Day3: 10 min walk, 6 min run/3 min walk (repeat x2), 5 min walk
Day4: 35 min fast walking
Day5: Rest
Day6: 10 min walk, 5 min run/2 min walk (repeat x3), 5 min walk
Day7: Rest
Week 3
Day1: 10 min walk, 6 min run/2 min walk (repeat x3), 5 min walk
Day2: Rest
Day3: 10 min walk, 7 min run/3 min walk (repeat x2), 5 min walk
Day4: 40 min fast walking
Day5: Rest
Day6: 10 min walk, 8 min run/5 min walk (repeat x2), 5 min walk
Day7: Rest
Week 4
Day1: 10 min walk, 10 min run, 5 min walk
Day2: Rest
Day3: 10 min walk, 8 min run/4 min walk (repeat x2), 5 min walk
Day4: 40 min fast walking
Day5: Rest
Day6: 10 min walk, 15 min run, 5 min walk
Day7: Rest
Week 5-?
Maintain your new good habit with running 2x week inspired by the program above e.g. 5 min walk, 10 min run/3 min walk (repeat x2 or x3), 5 min walk.
Remeber to perform yoga or other type of muscle/tendon stretching after your run
HERA Health 