Questionnaire to unlock Part 3
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Question 1 of 3
1. Question
How many times, according to Jon’s Interval Run-Walk Training Program, should you run during one week?
Correct
3 times a week. In order to build fitness you need to work out three times a week – with a day or two between workouts, as rest is as important as the workout itself. If you only run only once or twice a week, you body has not reached the level of fitness to proceed to subsequent weeks. This is even more significant in parts 3 and 4 of the programs where the running interval increases one or more minutes each week.
Incorrect
3 times a week. In order to build fitness you need to work out three times a week – with a day or two between workouts, as rest is as important as the workout itself. If you only run only once or twice a week, you body has not reached the level of fitness to proceed to subsequent weeks. This is even more significant in parts 3 and 4 of the programs where the running interval increases one or more minutes each week.
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Question 2 of 3
2. Question
When do you take a deep cleansing breath?
Correct
Before the run interval – Taking a deep cleansing breath before each running interval serves to calm your body down, reduce your heart rate, and give your body a renewed sense of relaxation before you begin the next run interval. Recent research has shown that alternatively to the one deep cleansing breath of 3 seconds inhalation and 3 seconds exhalation – as indicated in this program, one can increase the deep cleansing breaths to two long breaths of 4 seconds each: Inhalation through the nose and slow exhalation through the mouth – taken two times before the running interval. Therefore these 2 deep, slow breaths should take place starting 15 seconds before the running interval. Again this is more important in the Part 3 and Part 4 of the program where you are running for longer period of time.
Incorrect
Before the run interval – Taking a deep cleansing breath before each running interval serves to calm your body down, reduce your heart rate, and give your body a renewed sense of relaxation before you begin the next run interval. Recent research has shown that alternatively to the one deep cleansing breath of 3 seconds inhalation and 3 seconds exhalation – as indicated in this program, one can increase the deep cleansing breaths to two long breaths of 4 seconds each: Inhalation through the nose and slow exhalation through the mouth – taken two times before the running interval. Therefore these 2 deep, slow breaths should take place starting 15 seconds before the running interval. Again this is more important in the Part 3 and Part 4 of the program where you are running for longer period of time.
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Question 3 of 3
3. Question
How long is both the warm up and cool down walking time?
Correct
5 minutes – warm ups and cool downs are a crucial element of the program. Your body needs sufficient time at the beginning of a workout to warm up with muscles starting to flex but in a slow fashion so there is not a sudden “shock” to the body. This way your muscles warm up a bit and also mentally as your body prepares itself to start running. Also critical at the end of the workout, it is so important to take a slow 5 minute walk to cool down, again not to shock the system by coming to an abrupt stop since the heart needs to gradually slow as well as your breathing – plus muscles prevented from tightening which may happen if one comes to an abrupt stop.
Incorrect
5 minutes – warm ups and cool downs are a crucial element of the program. Your body needs sufficient time at the beginning of a workout to warm up with muscles starting to flex but in a slow fashion so there is not a sudden “shock” to the body. This way your muscles warm up a bit and also mentally as your body prepares itself to start running. Also critical at the end of the workout, it is so important to take a slow 5 minute walk to cool down, again not to shock the system by coming to an abrupt stop since the heart needs to gradually slow as well as your breathing – plus muscles prevented from tightening which may happen if one comes to an abrupt stop.