This is the Beginner Program for Walking Your Way to Fitness. Once you reach 30 minutes of brisk walking without huffing and puffing you can move on to the Walking Your Way To Fitness – Intermediate Program
Before you commence your walking program read my first article Walk Your Way to Fitness which details what you will need and also stresses to seek medical advice before starting any exercise program.
If you are not regularly walking or exercising or you are returning from an injury then you should follow this program. The aim of the Beginner’s Program is to get you off the couch and into a regular walking program.
You should walk for at least 3 days per week for 15 minutes on a flat, level surface.
1. Warm Up
The first 5 minutes should be used as a warm up to avoid injury. This is walking at an easy pace and does not put any strain on your heart or lungs.
2. Brisk Walk 5 minutes
After your 5 minute warm up, increase your pace to a brisk walk until your breathing becomes a little heavier. Don’t overdo it and become breathless. However, you should feel a difference in your breathing to that in the warm up. Swing your arms and make sure you have good posture. Take long strides but don’t overextend yourself
3. Cool Down 5 minutes
For the final 5 minutes slow your pace until you are back to normal walking pace and your breathing becomes back to normal.
Take 5 minutes to do some gentle stretches which will help to avoid injury.
Try this for a week and then each week add 5 minutes to your Brisk Walk until you are walking for a total of 30 minutes.
Once you have conquered a 30 minute brisk walk it is time to mix it up. Read how to do this in my next post Walk Your Way to Fitness – Intermediate Program
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