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(1)It’s a song that’s loved around the world
(2)Let me show you a running program called “Couch Talk”
(3)”Couch talk” means 5km from the sofa
(4)It’s also called C25K for short
(5)And the ultimate goal of this running program is
(6)It’s a 5km run without a break
(7)The C25K is the NHS, a British health service
(8)It was introduced in various media such as BBC, CNN, and the New York Times
(9)More than 5 million people are down
(10)But it’s paid
(11)It became popular because it was known to many people
(12)And in the resistance exercise program, the Strong Lift 5X5 is
(13)The reason why it’s loved by so many people around the world is
(14)I’m just going to do the 5 major exercises
(15)It’s simple to do 5 sets of 5 times
(16)It’s not complicated and it’s very simple
(17)For C25K, you can just walk and run and repeat
(18)No pain, no gain
(19)It denies “no pain no gain” in health promotion
(20)There is no pain without pain
(21)With the slogan “No pain, no pain,”
(22)The intensity of exercise is also telling us that it is not painful
(23)At 300000m
(24)521 people
(25)So if you look at the way you work out
(26)30 minutes-2
(27)Exercise is designed for a total of nine weeks
(28)It’s made up of three times a week
(29)And every exercise starts with a five-minute walk warm-up
(30)a 20-30-minute walk
(31)This exercise lasts about 20 to 30 minutes
(32)a 20-30-minute walk
(33)gradual overload
(34)This running program also uses the principle of incremental overload
(35)Up 60 seconds jogging → 90 seconds walking 20 minutes 5 walking minutes warming up 5 ming up 60 seconds jogging → 90 seconds race 20 minutes race war
(36)20 minutes into the game
(37)In week 1, after warming up for 5 minutes
(38)Five-minute walk warm-up
(39)60 seconds jogging → 20 minutes 0 seconds 90 seconds walking 20 minutes
(40)= 20 minutes
(41)5 minute warm-up 60
(42)60 seconds jog 90 seconds walk alternately to fill a total of 20 minutes
(43)5 minutes race warm-up 60 seconds jog 90 seconds race 20 minutes
(44)60 seconds jogging → 90 seconds 60 seconds jogging 90 seconds 20 minutes →
(45)5 minutes warm-up, 60 seconds
(46)It’s not a sprint but a light jog
(47)Gyeonggi warm-up
(48)90 seconds → walking 20 minutes 60 seconds jogging → 90 seconds race 20 minutes 60 seconds jogging → 90 seconds walking 20 minutes
(49)5 minute warm-up 60.90 seconds. Anyone can easily access it
(50)5-minute race warm-up 60 seconds jogging → 90-second race 20 minutes walking up
(51)9020 minutes
(52)90 seconds early → 2 minutes walking 20 minutes 90 seconds jogging → 2nd quarter 20 minutes 90 seconds jogging – 2nd quarter 20 minutes
(53)And in the second week, I run 90 seconds by increasing the jogging time
(54)5 min walk warm up 60 sec jogging 90 sec race 20 mins
(55)Walking warm-up
(56)2 minutes 90 seconds jogging → 2 minutes walking 20 minutes
(57)We walk 120 seconds and take turns doing this for 20 minutes
(58)90 seconds 180 m jogging 80 m walking 90 seconds 180 m jogging 90 seconds 180 m walking
(59)3 min 360 m jogging 3 min 8 race 90 sec 180 m → 90 sec 10 m 3 min 360 m jogging 3 min 360 m walking → 3 min
(60)90초180m→90초10m걷기0초180m
(61)360 m Walking 3 minutes 360 m Jogging 3 minutes 360 m Walking 60 m Jogging 3 minutes 360 m
(62)5 minute warm-up
(63)And from the 3rd week, not only the time
(64)5-minute walking warm-up seconds 180 m walking enterprise 90 seconds 180 m jogging → 90 seconds 15 minutes walking warm
(65)90 seconds 180 m jogging → 90 seconds 180 m walking 3 minutes 360 m 90 seconds 180 m jogging 080 m walking
(66)3 minutes 360 m jogging 90 seconds 180 m jogging 90 seconds 180 m walking 90 seconds 360 m jogging → 3 minutes 360 m walking 3 minutes 360 m jogging 360 m
(67)180 m 90 seconds 180 m jogging → 90 seconds 180 m jogging → 90 seconds 180 m walking
(68)3 minutes 360m jogging 3 minutes 360m walking 3 minutes 360m jogging 3 minutes 360m walking
(69)We can focus on the distance
(70)Five-minute walk delegation
(71)90 seconds 180 m walking 3 minutes 360 m jogging 3 minutes 360 m walking jogging 90 seconds 0 m 180 m walking 3 minutes 360 m jogging 90 seconds 180 m walking 90 seconds 180 m jogging → 90 seconds 180 m race
(72)90 seconds 180 m 0 m jogging → 90 seconds 180 m jogging 90 seconds 180 m walking
(73)360m jogging 3 minutes 360m walking 3 minutes 0m walking
(74)5 minute warm-up 90€
(75)90-second jogging 90-second walking
(76)180 m walking in seconds 90 seconds 180 m jogging → 90 seconds 180 m walking 360 m
(77)Week 3 of 3 minutes 360 m jogging 90 seconds 180 m → 90 seconds 180 m walking 360 m jogging 3 minutes 360 m walking →
(78)Walking 0 m 90 seconds 180 m Jogging → 90 seconds 180 m Walking Jogging → 3 minutes 360 m Walking
(79)363 min 360 m Walking 0 m Jogging 0 m Jogging → 3 min 360 m Walking 3 min 360 m
(80)5 minutes warm-up 90€ 90 seconds 3 minutes
(81)And there’s a 3-minute jog, a 3-minute walk. You can do 2 sets in total
(82)5 mins warm-up 90s 180 m jogging 90s 180 m walking 90s 180 m → 3 mins 360 m jogging 3 mins 360 m walking 360 m jogging → 3 mins 360 m walking 90s 180 m jogging 90 mins 180 m walking 0 m walking 3 mins 360 m jogging 3 mins 360 m walking
(83)90.180 m race 90.180 m jogging walk
(84)3 minutes 360 meters
(85)Jogging 90m Walking 80m
(86)3 minutes 360m jogging → 3 minutes 363 minutes 0m jogging 360m walking
(87)5 minute warm-up 180m 180m
(88)200 yards 180 meters jogging and walking 400 yards 360 meters jogging and walking
(89)90.180 m race → 3rd week 3 minutes 360 m jogging 3 minutes 360 m walking 900 m jogging → elementary 18 walking 0 m
(90)3 min 360 m jogging 3 min 360 m walking 3 min 360 m jogging 3 min 360 m walking 90 sec 180 m jogging 90 sec 180 m walking 90 sec 180 m jogging → 90 sec 180 m walking 360 m jogging 360 m 3 min 360 m walking jogging
(91)18
(92)→3 minutes 360m walking 3 minutes 360m jogging 3 minutes 360m walking
(93)-5 minute warm-up 180m 180m
(94)You can set a goal by performing two sets
(95)902 20160 How do you feel 10090 20 minutes 190
(96)5 minutes. Gyeonggi Yang 211 is ruined
(97)190-second jogging 2211 201190-second jogging → 2nd quarter 20 minutes 90 seconds jogging 2nd quarter 20 minutes
(98)3 minutes 360 m group 3360 m Gyeonggi 360 m group 3 minutes 360 m jogging 3 minutes 360 m
(99)90 seconds 18012110 m group 0 seconds 180 m 22190 m group 1890 m group 180 m group
(100)3 minutes 360m jogging 3 minutes 360m machine 0 group 3360m2
(101)400m trillion
(102)2 minutes 400 m cold 2 minutes 400 m 2,800 m group
(103)90 seconds 200m2211 3M400m-903200m 271 trillion 4003 minutes 400m 90 seconds23
(104)Landscape 5 minutes 800m 5 minutes 800m group
(105)a hope for the game
(106)5 minutes 800 m landscape 3 minutes 400-1220 minutes 1600 m group 8 minutes 1200 m group 5 minutes 800 m group
(107)1200m Group 800m 3min 400m2
(108)The way you exercise is to control the time you jog and walk
(109)2016090 20 minutes
(110)a five-minute medical consultation
(111)Group 190 Organization 190 Seconds First Sight 190 Seconds Jogging 2 minutes 20 minutes
(112)a five-minute Imhyup five-minute match
(113)0 seconds 180 m jogging 90 seconds 180 m 90 seconds 180 m jogging 90 seconds 180 m walking 90 seconds 180 m jogging 180 m
(114)36023360m group 300m
(115)180 m 90 seconds 180 m 2180 90 180 m
(116)3360 m group 33601211
(117)90 seconds 200m2113400m → 90 seconds 200m
(118)5 minutes 800m Group 2 minutes 400m Race 800m 2400m 2nd Stage
(119)3 minutes 400 m bird’s eye view 3 minutes 400 m 200 m 3 minutes 400 m → 90 seconds 200 m 2111
(120)1800 m landscape 5 minutes 800 m jogging
(121)5 minute walk, 5 minute walk, 2nd walk
(122)5800 m jogging-3400 m2
(123)1200m landscape 800 trillion 3 minutes 400m2
(124)The end is to gradually increase the intensity of jogging
(125)And for the 5th week
(126)5 minutes 800m jogging 3 minutes 400m walking Week 5 minutes 800m jogging 8 minutes 1200m jogging 5 minutes 800m walking 20 minutes 1600m jogging
(127)400m race
(128)5 min 83 min 400 m00 m jogging
(129)It’s a week where I jog for 20 minutes without taking a break
(130)Up.
(131)1600 m jogging 20 minutes 8 minutes 1200 m jogging → 5 minutes 800 m walking 5 minutes 800 m jogging 3 minutes 400 m walking
(132)00m
(133)5 minutes 800 meters jogging
(134)I jog for 20 minutes continuously on a light level
(135)This work
(136)0 trillion 300
(137)And starting from the 6th week, I’ll slightly raise the pace
(138)October 1600~183
(139)The distance increases and the jogging time increases gradually
(140)Five-minute walking, warming up
(141)30 min 5 km jogging
(142)On the last day of the 9th week, it took about 3 miles and 5 kilometers
(143)a five-minute walk
(144)It’s running for 30 minutes without a break
(145)Japan scoreless
(146)30 trillion 12-301130 seconds 1809030211
(147)3400 trillion
(148)30 seconds 18013-0
(149)SHIB00m is a bit
(150)Even for people who don’t run at all
(151)real successful people
(152)Many people are known to have succeeded
(153)a five-minute grade
(154)30 trillion 118012-300m711
(155)I hope you try it out
(156)1,000 won
(157)30 seconds 1801
(158)Also, using a running machine when the weather is so hot
(159)30 seconds 180-90190 No. 1801220 seconds180
(160)2814,000 won
(161)Of course. If you have an in-line function
(162)521 jade
(163)It is recommended to increase it to a maximum of 1-3
(164)If you want to do C25K at the same time as aerobic exercise
(165)Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
(166)According to studies on muscle strength and aerobic exercise
(167)Wednesdays, Fridays, Thursdays, Saturdays, Sundays and Tuesdays
(168)On the day of the muscle workout, please do it after the muscle workout
(169)60 Second Jogging 90 Seconds Race 20 Minutes 60 Seconds Jogging → 90 Seconds 20 Minutes 60 Seconds Jogging – 90 Seconds Race 20 Minutes
(170)90 seconds jogging Q2 20 minutes 90 seconds jogging Q2 20 minutes
(171)90 seconds 180 m → 90 seconds 180 m walking
(172)3 min 360 m walking jogging
(173)190 seconds 180 m walking 180 m
(174)3 minutes 360m jogging 3 minutes 360m walking 3 minutes 360m jogging 3 minutes 360m walking
(175)3 minutes 400 m jogging 90 seconds 200 m walking 3 minutes 400 m jogging 90 seconds 200 m walking 3 minutes 400 m → 90 seconds 200 m walking
(176)5 min 800 m jogging → 2 min 400 m walking 5 min 800 m jogging → 2 min 400 m walking
(177)00 m walking 400 m jogging 90 seconds 23 minutes 400 m jogging → 90 seconds 200 m 3 minutes 400 m jogging 200 m
(178)5 min 800 m jogging 3 min 400 m walking 800 m walking
(179)5 min 800 m jogging → 3 min 400 m walking
(180)5 min 00 m jogging 3 min 400 m
(181)5 minutes 800 meters jogging
(182)a watchman
(183)5 min 800 m jogging 3 min 400 m walking 10 min 1600 m jogging 3 min 400 m walking 25 min 400 m ~ 3200 m jogging
(184)8 min 1200 m jogging 10 mins jogging 600 m
(185)game
(186)25 min 4000 m jogging
(187)Five-minute warm-up
(188)28 min 4400 m jogging
(189)Walking warm-up
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