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the Nature boy.
Start of article.
Walking for fitness, A Beginning
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.
About the Author
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.
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