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Try to have at least one day of rest between your walking

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Tips that can help you get started:
* Take a stroll when your energy level is low (it will give you a lift)
* Walk to work
* Walk before breakfast
* Walk within the mall when the weather is bad
* Obtain a friend to walk along with you
* Walking is a great way of spending time with your mate or perhaps your children
A Quick Walking Program
1st Week
Walk 20 min.
Record the distance.
Walk exactly the same distance and time three times throughout the week.
2nd Week
Walk for 25 minutes.
Keep a record of the distance
Walk exactly the same distance and time 3 times during the week.
3rd Week
Walk for Half an hour.
Keep a record from the distance and time.
Walk the same distance and time three times throughout the week
Boost the time by 5 minutes each week. Keep a record of both some time and the distance. Try to have at least one day of rest between your walking workouts for the first two months if you have never been involved in exercise. After reaching Forty-five minutes, try to boost the distance you cover in 45 minutes.
12-Week Walking Program*
Week#1 5 mins.
1/6 mile (slow pace)
1/4 mile (moderate pace)
1/3 mile (fast pace)
Week#2 10 mins
1/3 mile (slow pace)
1/2 mile (moderate pace)
2/3 mile (fast pace)
Week#3 15 mins.1/2 mile (slow pace)
3/4 mile (moderate pace)
1 mile (fast pace)
Week#4 20 mins.
2/3 mile (slow pace)
1 mile (moderate pace)
1-1/3mile (fast pace)
Week#5 25 mins.
5/6 mile (slow pace)
1-1/4 miles (moderate pace)
1-2/3mile (fast pace)
Week#6 30 mins.
1 mile (slow pace)
1-1/2 miles (moderate pace)
2 miles (fast pace)
Week#7 35 mins.
1-1/6 miles (slow pace)
1-3/4 miles (moderate pace)
2-1/3 mile (fast pace)
Week#8 40 mins.
1-1/3 mile (slow pace)
2 miles (moderate pace)
2-2/3 mile (fast pace)
Week#9 45 mins.
1-1/2 miles (slow pace)
2-1/4 miles (moderate pace)
3 miles (fast pace)
Week#10 50 mins.
1-2/3 miles (slow pace)
2-1/2 miles (moderate pace)
3-1/3 mile (fast pace)
Week#11 55 mins.
1-5/6 miles (slow pace)
2-3/4 miles (moderate pace)
3-2/3 mile (fast pace)
Week#12 60 mins.
2 miles (slow pace)
3 miles (moderate pace)
4 miles (fast pace)
*How to make use of the chart
Walk four times each week.
Improve your time each week.
Use a moderate to fast pace at least two times per week.

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