Walking For Fitness, A Beginning Program
Warm temperatures, sunshine, summery breezes just incite you to start something active outside. Maybe that walking program you were thinking about all winter. Well here is a beginning walking program you can follow to help you along.
walking for fitnessA Beginning Schedule: This is an 8-week beginner's schedule. By the 8th week your total time will be 30 minutes. When you get done with each week you can progress to the next level. Each walking session starts with a 5-minute warm-up. The aerobic stage starts by increasing the walking speed. A rule of thumb to judge if you are going fast enough is you find yourself swinging your arms with each stride. Next slow down to relax your body and cool off for 5 minutes. If you think you are not ready to progress to the next week, stay at the same level until you feel you are ready.
- Week One: Warm up 5 minutes, aerobic stage 5 minutes, Cool down 5 minutes
- Week Two: Warm up 5 minutes, aerobic stage 7 minutes, Cool down 5 minutes
- Week Three: Warm up 5 minutes, aerobic stage 9 minutes, Cool down 5 minutes
- Week Four: Warm up 5 minutes, aerobic stage 11 minutes, Cool down 5 minutes
- Week Five: Warm up 5 minutes, aerobic stage 13 minutes, Cool down 5 minutes
- Week Six: Warm up 5 minutes, aerobic stage 15 minutes, Cool down 5 minutes
- Week Seven: Warm up 5 minutes, aerobic stage 18 minutes, Cool down 5 minutes
- Week Eight: Warm up 5 minutes, aerobic stage 20 minutes, Cool down 5 minutes
After week eight; Congratulations. You are ready to move up to the advanced level. Your next goal is eventually 30 minutes at aerobic stage.
Jeopardizing your health is the last thing you want. Please check with your doctor before starting a walking program. We want to make this a healthy start to a better lifestyle.
guest article by Kevin Doberstein. Kevin has been a natural bodybuilder for the past 25 years. 15 years as a gym owner in Northern Wisconsin. Kevin enjoys walking on the Ice Age Trail in northern Wisconsin with Charliee the Wonder Dog.
Related Pages
- Stretch Before and After You Walk — a few stretches suitable for your warm-up before you start your walk.
- Tips for Walking for Fitness
- Why Walk? — many great reasons to go walking
- Walking for Fitness
- All about Aerobic Endurance Fitness
- Gym Guide for Novices
- Walking for weight loss
- Walking Fitness Tests
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