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Day 001 - Welcome to your walking program!

48-minute walk (2.3-2.4 miles)        Training via ActiveMail

BLOCK 9: WALK FOR 48 MINUTES WITH A DISTANCE GOAL OF 2.3 TO 2.4 MILES: Welcome to your easy-to-intermediate walking training program! Walking is often called the best form of exercise because it doesn't place any heavy strain on the tendons of the foot and leg. Thus, walking is a great form of exercise because you usually don't get injured. To do this program, you should either have completed Very Easy Walking Training Program, or you should already be able to walk about 2.1 to 2.2 miles in 44 minutes. This program is designed to take you up to a distance of three miles in a four-week period, and then to increase your walking speed during the subsequent four weeks. However, you can progress more slowly than that if you need to. In future training messages we'll talk about when you should increase your distance or speed, how you'll know whether to increase, and what to do depending on what your body's telling you. For today, warm up by walking slowly and easily for three to four minutes. Then walk briskly for 48 minutes, with a full swing of your arms. Your distance goal for today is 2.3 to 2.4 miles (we'll talk more about estimating distance in a future workout). This 48-minute walk is your "main conditioning session," that is, the part of your workout that actually improves your fitness level. Note that this main conditioning session does not include your warmup or cooldown time. When you've walked briskly for 48 minutes, cool down by walking easily for five to six minutes.