Linda
01-26-2004, 08:03 PM
How to Start a Walking Program
Everyone needs regular physical activity. Walking is the easiest and maybe the best activity for most people.
Here's a guide to help you develop and maintain a walking program.
To begin with, if you have been sedentary, walk three times a week. By the end of the training program, you should be walking four or more times a week. If you find a particular week's pattern tiring, repeat it before going on to the next pattern. You do not have to complete the walking program in 12 weeks.
Remember to take precautions -- one of which is to see your doctor before starting your exercise program -- if you've not been physically active for a long time or have certain physical conditions or limitations.
If you're under age 35 and healthy, you probably don't need to see your health care provider before starting a moderate-intensity walking program.
If you have a physical condition -- including diabetes, obesity or overweight, heart or high blood pressure problems -- smoke, have a family history of stroke, or are over age 35, check with your health care provider before beginning an exercise program.
Warm Up Target Zone Cool Down Total
Walk normally Walk briskly Walk normally
Week 1 5 min. 5 min. 5 min. 15 min.
Week 2 5 min. 7 min 5 min. 17 min.
Week 3 5 min. 9 min. 5 min. 19 min.
Week 4 5 min. 11 min. 5 min. 21 min.
Week 5 5 min. 13 min. 5 min. 23 min.
Week 6 5 min. 15 min. 5 min. 25 min.
Week 7 5 min. 18 min. 5 min. 28 min.
Week 8 5 min. 20 min. 5 min. 30 min.
Week 9 5 min. 23 min. 5 min. 33 min.
Week 10 5 min. 26 min. 5 min. 36 min.
Week 11 5 min. 28 min. 5 min. 38 min.
Week 12 5 min. 30 min. 5 min. 40 min.
Week 13 and thereafter:
Check your pulse periodically to see if you're exercising within your target zone.
As you get more in shape, try exercising within the upper range of your target zone.
Gradually increase your brisk walking time to 30 to 60 minutes, three to five or more times a week.
What's Your Target Zone?
Here's how to check if you are within your target zone:
Right after you're done exercising, take your pulse. Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the right of your Adam's apple. Or try the pulse spot inside your wrist just below the base of your thumb.
Count your pulse for 10 seconds and multiply the number by six.
Compare the number to the Target Heart Rate Zone chart below. Look for the age grouping that is closest to your age. For example, if you are 43, the closest age on the chart is 45; the target zone is 88-131 beats per minute. If you're heart rate is too low, walk more vigorously; if it's too high, slow down or shorten your walking program. When you're first starting out, work at the lower rate for your age group, gradually increasing your intensity to the maximum heart rate listed in your zone.
Age Target Heart Rate Zone
(beats per minute)
20 110-150
25 98-146
30 95-142
35 93-138
40 90-135
45 88-131
50 85-127
55 83-123
60 80-120
65 78-116
70 75-113
Source: http://vanderbiltowc.wellsource.com/dh/Content.asp?ID=277
Everyone needs regular physical activity. Walking is the easiest and maybe the best activity for most people.
Here's a guide to help you develop and maintain a walking program.
To begin with, if you have been sedentary, walk three times a week. By the end of the training program, you should be walking four or more times a week. If you find a particular week's pattern tiring, repeat it before going on to the next pattern. You do not have to complete the walking program in 12 weeks.
Remember to take precautions -- one of which is to see your doctor before starting your exercise program -- if you've not been physically active for a long time or have certain physical conditions or limitations.
If you're under age 35 and healthy, you probably don't need to see your health care provider before starting a moderate-intensity walking program.
If you have a physical condition -- including diabetes, obesity or overweight, heart or high blood pressure problems -- smoke, have a family history of stroke, or are over age 35, check with your health care provider before beginning an exercise program.
Warm Up Target Zone Cool Down Total
Walk normally Walk briskly Walk normally
Week 1 5 min. 5 min. 5 min. 15 min.
Week 2 5 min. 7 min 5 min. 17 min.
Week 3 5 min. 9 min. 5 min. 19 min.
Week 4 5 min. 11 min. 5 min. 21 min.
Week 5 5 min. 13 min. 5 min. 23 min.
Week 6 5 min. 15 min. 5 min. 25 min.
Week 7 5 min. 18 min. 5 min. 28 min.
Week 8 5 min. 20 min. 5 min. 30 min.
Week 9 5 min. 23 min. 5 min. 33 min.
Week 10 5 min. 26 min. 5 min. 36 min.
Week 11 5 min. 28 min. 5 min. 38 min.
Week 12 5 min. 30 min. 5 min. 40 min.
Week 13 and thereafter:
Check your pulse periodically to see if you're exercising within your target zone.
As you get more in shape, try exercising within the upper range of your target zone.
Gradually increase your brisk walking time to 30 to 60 minutes, three to five or more times a week.
What's Your Target Zone?
Here's how to check if you are within your target zone:
Right after you're done exercising, take your pulse. Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the right of your Adam's apple. Or try the pulse spot inside your wrist just below the base of your thumb.
Count your pulse for 10 seconds and multiply the number by six.
Compare the number to the Target Heart Rate Zone chart below. Look for the age grouping that is closest to your age. For example, if you are 43, the closest age on the chart is 45; the target zone is 88-131 beats per minute. If you're heart rate is too low, walk more vigorously; if it's too high, slow down or shorten your walking program. When you're first starting out, work at the lower rate for your age group, gradually increasing your intensity to the maximum heart rate listed in your zone.
Age Target Heart Rate Zone
(beats per minute)
20 110-150
25 98-146
30 95-142
35 93-138
40 90-135
45 88-131
50 85-127
55 83-123
60 80-120
65 78-116
70 75-113
Source: http://vanderbiltowc.wellsource.com/dh/Content.asp?ID=277