Family training program

Even if the weather is perfect for training, you always find reasons to delay it. You need a more attractive goal to keep you and your family interested in fitness following a long term plan. Try to train together for an important event.

Here you will find some suggestions for starters.

No matter which activity you choose, you just need to workout. Here’s a program that you can follow for two weeks.

Benefits of walking / jogging

During the summer, many racing events take place. These races are ideal for families. They are competitive and the most you can run the better. In some cases, children who can not keep up, can use bicycles. You can participate as a team and reach the finish line together. It matters that you are there for a good cause and that you can enjoy the presence of loved ones.

Bike trip

Walk, run or make a trip with bicycles! These are good ways to spend time together and at the same time keep you healthy. Whose child would not enjoy to boast that he was cycling trip this summer? You only need a few days off.

Take a vacation to be active

Rather than walk on the streets this summer, you can roam the mountain trails in an unforgettable adventure. Do not forget the boots and other things you’ll need: tent, cooker, sleeping bag, clothes, water and others.

There are many cases each year of people who suffer from blisters or sprains because they were not trained for this activity. The easiest way to avoid this scenario is to try the equipment at home. You can use the stairs. Put your boots and backpack (empty at first, then the weights) and climb and descend stairs.

Train yourself together

No matter what activity you are interested in, set your schedule and training and give yourself enough time to train. 6 weeks is the optimal time to constantly train to see results. You need this time to become more flexible and to prepare your cardiovascular system for other activities.

Training Program

This program works because it shows you how to gradually change your time walking or jogging for 2 weeks. After that, you can continue to change the time of these activities, so that in four weeks you will be more acustomed to the effort.

For starters, you need:

A diary program. Buy yourself a small notebook where you can note exercises you do with each family member each day and the time to exercise (walking or even climbing stairs).

New sports shoes. Do not try to run a race with old sneakers, which I’ve worn all year. Your feet will suffer. Buy all the family the best shoes that you can afford.

Week 1: Training 20 to 30 minutes per day, 5 to 10 minutes of heating and relaxing activities like walking or stretching exercises.


Warmup: 5 to 10 minutes of stretching exercises, light calisthenics exercises: walking at least 10 minutes.

Relaxation: 5 – 10 minutes walking and stretching exercises combined.


Warmup : 5 to 10 minutes of stretching exercises, light calisthenics exercises 20 minutes walking and running, alternating. Example: walk 10 minutes, run 1 minute, walk 3 minutes, jog 1 minute, walk 3 minutes, jog 2 minutes.

Recreation: 5 to 10 minutes.


Warmup: 5 – 10 minutes of stretching exercises. Combine walking and jogging for 20 minutes, increasing your time running. Example: Jump 5 minutes, jog 2 minutes, walk 3 minutes, jog 2 minutes, walk 3 minutes, run 3 minutes, walk 2 minutes.

Recreation: 5 to 10 minutes.

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