Walking for fitness - A beginners
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.
First we will start with some pointers.
Don't use a 6-lane highway as you're walking path. Try to
find a safe area to walk if you can.
Use a pair of comfortable shoes preferably with a cushioned
sole. Better yet, if you are serious about walking, buy
yourself a topnotch pair of walking shoes.
Wear clothing you feel comfortable walking in. Preferably
bright upper body clothing if you walk along more heavily
traveled roads.
Start gradually with your walking to avoid getting super
stiff and sore. Give your muscles a change to get use to
it.
Use some light stretching after you are done walking to help
bring back some elasticity back into your muscles.
If it is hot outside make sure to drink enough water to keep
hydrated.
Walk with good posture by keeping your head up and shoulders
back and not slouched ahead.
To reduce getting hit by a car try not wearing headphones.
A 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 Nature Boy wants.
Please check with your doctor before starting a walking
program. We want to make this a healthy start to a better
lifestyle.
Author Bio:
Kevin Doberstein 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. You can visit his
site and join his newsletter at
www.nature-boy-bodybuilding.com You can contact him about
articles or bodybuilding at
natureboy_bodybuilding@hotmail.com.
