WALKING PROGRAM

SOME REASONS TO WALK:

·        
Walking is the key to maintaining weight loss
for 5 years or longer.  Forty-nine out of
50 people in the National Weight Control Registry database who lost at least 30
pounds walk daily.

·        
Women who walk briskly at least 3 hours a week
reduce their risk of heart disease by up to 40%.  These brisk walks have the same effect as
15-20 minutes of vigorous daily exercise.

·        
Older people who start taking hour-long walks 3
times a week have better memory and judgement ability.

·        
A 12-year study of 60-80 year olds demonstrates
that daily, moderate-intensity, 2-mile walks cuts the death rate by half. 

·        
Three 10-minute walks increase fitness and
decrease body fat just as well as one 30-minute walk.

WALKING SCHEDULE – The following walking
regime can be used by people who have been walking regularly or beginners.  When walking walk briskly and maintain the
pace throughout the time you walk.  If
the distance or time is too much, alter it for your level of comfort, but
maintain a brisk pace that is comfortable
for you.  You can work up to longer
distance and shorter time.  Dress
appropriately for the temperature.

Week 1:  Walk 1 mile in 15-20 minutes, three to four
times a week.

Week 2:  Walk 1 mile in 15-20 minutes, four to five
times a week.

Week 3:  Walk 1 and ½ miles in 23-28 minutes, three to
four times a week.

Week 4:  Walk 1 and ½ miles in 23-28 minutes, four to
five times a week.

Week 5:  Walk 2 miles in 30-33 minutes, three to four
times a week.

Week 6:  Walk 2 miles in 30-33 minutes, four to five
times a week.

Week 7:  Walk 2 miles in 29 minutes, four to five
times a week.

Week 8:  Walk 2 and ½ miles in 38-42 minutes, three to
four times a week.

Week 9:  Walk 2 and ½ miles in 38-42 minutes, four to
five times a week.

Week 10 and
beyond:  Walk 2 and ½ miles in 37 minutes, five times
a week.

Cooldown: – Walk
at a slower pace for the last 3 minutes and ideally do 2-3 minutes of
stretching.

Increasing intensity:
– To shorten a 30 minute walk to 20 minutes, step up the intensity of your
workout by climbing steps or hills or interspersing a brisk walk with a light
jog.  Do this by walking fast or jogging
for 2 minutes, returning to your normal pace for 1 minute and repeating that
cycle for 20 minutes (6-7 times).  For
further information see Walking Magazine or visit their web site at www.walkingmag.com.

HandoutsWalking
Prog.doc