Karel Week 1 Fitness Restart

Main Goal

Restart gently. Do not chase speed or distance this week. The target is to complete the sessions and rebuild confidence.

Exercise: 25-minute easy walk.

Extra: 10 chair sit-to-stands, 10 wall push-ups, 10 calf raises.

Goal: Just start again.

Run/Walk Session 1:

Warm-up: 10 minutes easy treadmill, cycle, or rowing.

Strength: 2 sets each:

Use light to moderate weights. Do not overdo it.

Exercise: Rest or 20-minute easy walk.

Goal: Recovery.

Run/Walk Session 2: Repeat Tuesday’s session.

Even if Tuesday felt easy, do not increase yet.

Exercise: 30-minute easy walk.

Goal: Gentle endurance.

Run/Walk Session 3: Repeat Tuesday’s session.

Review: What worked? What must change for Week 2?

Eat protein twice per day.
Cook only twice this week if possible.
Keep easy food available: eggs, oats, tuna, chicken, mince, frozen vegetables, rice, potatoes, fruit, and yoghurt.
Use this plate rule: half vegetables, quarter protein, quarter starch.
Do not keep your worst junk food trigger in the house.

I moved today. I ate at least one proper protein meal. I drank enough water. I avoided junk food as my main meal. I did not give up on the week.

If you feel chest pain, dizziness, unusual shortness of breath, or sharp pain, stop and seek medical advice.