Walking Program

YOUR NAME HERE Walking Program

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Benefits ofWalking

Walking promotes fitness (moderate to brisk walking) to challenge and improve the cardio-respiratory system, promote weight loss, and reduce stress, while minimizing the chances of injuries.

Walking & Cardiovascular Disease Risk Reduction / Walking & Bone Density Improvement
  • Regular Walking at any speed can increase HDL and decrease blood triglycerides
  • Walking as little as 5 city blocks per day can reduce the risk of cardiovascular diseas
  • Walking two miles per day (any speed) can reduce the risk of a heart attack by 28%
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  • Osteoporosis affects an estimated 15-30 million people in the United States
  • Osteoporosis is an age-related disorder of a reduction of bone density
  • 70-year old subjects who walked at least 30 minutes per day had higher bone density
  • Sedentary women (30-61 years old) increased bone density with a regular walking program.

Walking & Stress Reduction / Walking & Risk for Injuries
  • The stress hormones are used up with exercise (positive)
  • Significant gains in self-concept, feelings of well being and reduced depression
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  • Associated with low injury rate
  • Walking at 3 MPH produces vertical impact force of 1.25 times body weight
  • Jogging at 7 MPH produces vertical impact force of 2.5 times body weight
  • 24 week study: Not one of 59 participants walking 3-5 MPH, 5 days per week had an injury; the Faster the pace, the greater the chance of injury
  • Competitive racewalkers (6-7 times/wk, 6-9 min/mile-one serious
in jury every 51.7 yrs
Walking & Weight Reduction
Speed (Miles/Hour) / Pace (Minutes per Mile) / Percent Incline / Kcal / Hour
3.5 / 17 / 0 / 300
4 / 400
10 / 500
4 / 15 / 0 / 350
5 / 12 / 0 / 600
Fitness Walking & Screening & Exercise Intensity / Walking & Walking Shoes
  • ACSM or Par Q limitations—consult your personal trainer
  • Perceived exertion-talk test
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  • Occasional (1-3 X’s/wk); Cross Trainer (3-7 X’s/wk)
  • Walking shoe: lower heel, flexible in fore foot, stiff heel counter, lighter weight

Walking Techniques
Technique I: Stand Tall ♦ Shoulders back & down ♦ Relaxed arm swing ♦ Head up ♦ Chest Up ♦ Walk at an easy, comfortable pace
Technique II: Power linear motion ♦ Use a low, quick arm swing with bent (90˚) arms ♦ Toes up, and flexed, roll from heel to toe ♦ Rotate hips gently Tighten abdominals and gluteals ♦ Abdominals & hip flexors initiate quick forward pull of legs ♦ Walk at brisk pace
Technique III: Rotate hips for quick steps ♦ Use quick, powerful arm swing ♦Lean forward slightly from the ankles ♦ Step along a centerline ♦ Walk as fast as possible

Walking Training Program:

A 10-week Program for Beginners

1st Week / 2nd Week / 3rd Week / 4th Week / 5th Week / 6th Week / 7th Week / 8th Week / 9th Week / 10th Week
Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min
Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min / Stretch
10 min
walk ¼ mile per day / walk ½ mile per day / walk ¾ mile per day / walk 1 mile per day / walk 1 mile per day / walk 1 mile per day / walk ¼ mile, jog ¼ mile, walk ¼ mile per day / walk ¼ mile, jog ½ mile, walk ¼ mile per day / walk ¼ mile, jog ¾ mile, walk ¼ mile per day / Walk ¼ mile, jog 1 mile, walk ¼ mile a day
Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min / Stretch
5 min
FREQUENCY
3-5 TIMES PER WEEK
INTENSITY
BRISK BUT NOT EXHAUSTING, SHOULD BE ABLE TO CARRY ON A CONVERSATION DURING EXERCISE
TIME
20-40 MINUTES OF AEROBIC EXERCISE

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Walking Training Program:

A 10-week Progressive Program (the next step beyond beginners)

1st Week
15 min Total / 2nd Week
20 min Total / 3rd Week
25 min Total / 4th Week
30 min Total / 5th Week
32 min Total / 6th Week
29 min Total / 7th Week
28 min Total / 8th Week
34 min Total / 9th Week
36 min Total / 10th Week
42 min Total
Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min / Warm-up
5 min
Brisk Walk
Continuous
5 min
Practice Technique I
Posture / Brisk Walk
Continuous
10 min
Practice Technique I & II
Posture / Brisk Walk
Continuous
15 min
Practice Intensity Levels with Technique I & II / Brisk Walk
Continuous
20 min
Practice Intensity Level changes / Intervals
2 cycles
10 min Mod
1 min HI
Repeat 1X / Intervals
2 cycles
5 min Mod
2 min HI
Repeat 1X / Intervals
2 cycles
4 min Mod
2 min HI
1 min V HI
Repeat 1X
Repeat 4 min Mod / Intervals
2 cycles
6 min Mod
2 min HI
1 min V HI
Repeat 1X
Repeat 6 min Mod / Intervals
2 cycles10 min Mod
2 min V HI
1 min V HI
Repeat 1X / Intervals
4 cycles
5 min Mod
2 min HI
1 min V HI
Repeat 3X’s
Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min / Cooldown
5 min
Stretching--Never Stretch Cold-Stretch after each session-Hold 10-30 seconds—Never Bounce-5 min
VIP-Correct Walking Posture-Neck in line with Shoulders-Shoulders Back-Chest lifted-Neutral spine-Arms pulled back during walk
Frequency-For the entire 10 week Program, walk a maximum of three (3) X’s per week for proper adaptation and reduced risk of injury
Optional:Five Days Weekly-Add Strength Training Two (2)X’s a Week; Example: M-W-F Walk & T & Th Strength Train
Intensity Levels
Light 50-60%-Easy to Brisk
Moderate 60-70% -Brisk, but can carry a conversation
HI 70-80% -Very Brisk, challenging, not to breathlessness
Very HI 80-90%- Very challenging, almost breathless
Continuous-Activity is non-stop at a moderate intensity
Interval-Intensity or pace changes-Longer easier bouts versus shorter bouts of harder workloads-Mod/Hard/V Hard
Cycle-one interval set-Some cycles are repeated as noted
Walking Technique I-Pendulum Arm Swing-Neutral Spine
Walking Technique II-Arms Bent 90%-Neutral Spine / YOUR LOGO / Minimum Dose for Moderate Fitness
Women-Walk 2 miles in <30 min 3X’s / Week or Walk 2 miles 30 to 40 min 5-6 X’s /Week
Men-Walk 2 miles in <27 min 3X’s /Week or 2 miles 30-40 min 6-7 X’s /Week
Minimum Dose for HI Fitness
Women-Walk 2 miles in <30 min 5-6 X’s / Week or Walk/Run 2 miles in 20-24 min 4X’s /Week
Men-Walk 2.5 miles in <37.5 min 6-7 X’s /Week or Walk/Run 2 miles in <20 min 4-5 X’s /Week
Reference: Blair Study-Fitness & Mortality Journal of the American Medical Association 1989:262:2395-2401

Warning: Always Consult with Your Healthcare Provider before beginning an Exercise Program

Training Goals for Fitness:

First: Select A Goal Second: Select YOUR Fitness Level Third: Keep A Record Fourth: Be Consistent

Select Your Goal / Fitness Level I / Fitness Level II / Fitness Level III
*Goals / Cardio Training / Strength / Flexibility / Cardio-
Vascular / Strength / Flexibility / Cardio-vascular / Strength / Flexibility
Fat Loss / *3X/wk
20-25 min / 2X/wk
15-20 min / Each Session
5-15 min / *4X/wk
30-40 min / 2-3X/wk
20-30 min / Each Session
10-15 min / *5Xwl
30-45 min / 2-3X/wk
20-30 min / Each Session
10-15 min
Strength / 3X/wk
15-20 min / *3X/wk
20 min / 3X/wk
Each Session
10-15 min / 3X/wk
15-20 min / *4X/wk20-30 min
Split Routine / 4X/wk
Each Session
10-15 min / 3X/wk
20-30 min / *5X/wk
30-45 min
Split Routine / 5X/wk
Each Session
10-15 min
Flexibility / 3X/wk
15-20 min / 2X/wk
15-20 min / *3X/wk
20-30 min / 3X/wk
15-20 min / 3X/wk
15-20 min / *4X/wk
25-40 min / 3X/wk
15-20 min / 3X/wk
20-30 min / *5X/wk
30-45 min
Overall Health & Fitness / *3X/wk
15-20 min / *2X/wk
15-20 min / Each Session
5-15 min / *4X/wk
25-30 min / *2-3X/wk
20-30 min / Each Session
10-15 min / *4-5X/wk
30-45 min / *3-4X/wk
20-30 min / Each Session 10-15 min
Fitness Walking / *1 mile b/t 15-20 min / *Core Strength Abs/Lower Back-Upper Body 2X / *Stretch Daily at least 5 min after each session / *1mile walk in 13-15 min / *Core Training Abs/Lower Back Upper Body 2X / *Static Stretch
5-15 min / *1 mile walk in 12 min or less / *Core training Abs/Lower Back Upper Body-2X / *Static Stretch 5-15 min
Cardio Strength Flexibility
Training Increases Improves Range
Burns Calories Metabolism of Motion
Conditions Strengthens Can Prevent
Heart & Lungs Muscles & Injuries
Relieves Bones Restores Length
Stress Improves of Muscles
Improves Shape
Energy Static Stretch
Perform Hold to the point
Select 1 set of tension not pain
A continuous 8-15 reps for 20-30 seconds
Activity you
Enjoy (walking, Progress VIP√ For All
Bike, Step, Jump 1-3 sets Activity
Rope, Slide, Aerobics, 8-12 reps Execute with
Skating, etc.) Levels I & II Control & Good Form / YOUR LOGO / Fitness Level I Fitness Level II Fitness Level III
Beginner or Intermediate Advanced
rarely & can easily Vigorous level
exercises- challenge Very
Lightly yourself in Challenging
Challenging activities, Use to
Keep workouts lasting 20-30 activities
Light to min, 3X/wk lasting 45-60
Moderate, able Moderate to HI min
to carry a intensity, Very HI
conversation. Challenging Intensity
Target Heart Target Heart Target Heart
Rate 40-60% Rate 70-80% Rate 80-90%
Scale of 1-10 Scale of 1-10 Scale of 1-10
2-4 5-7 8-10
To Prevent Injury: * Set Realistic Goals * Always Warm Up First * Stretch at the end *Good Form Throughout * Be Progressive not aggressive!
To Get Results: * Be consistent * Be patient * Keep it safe to avoid injury * Try new workouts!

Warning: Always Consult with Your Healthcare Provider before beginning an Exercise Program

THANK YOU

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