|
Warm up |
Target
zone*
exercising |
Cool
down |
Total
time |
|
Week I |
|
|
|
|
|
Session A |
Walk
5 min. |
Then walk briskly 5 min. |
Then
walk more slowly 5 min. |
15
min. |
|
Session B |
Repeat
above pattern |
|
|
|
|
Session C |
Repeat above pattern |
|
|
|
Continue with at least three exercise sessions during each
week of the program. If you find a particular week’s pattern
tiring, repeat it before going on to the next pattern. You do not
have to complete the walking program in 12 weeks.
| Week
2 |
Walk
5 min. |
Walk briskly 7 min. |
Walk
5 min. |
17 min. |
| Week
3 |
Walk
5 min. |
Walk
briskly 9 min. |
Walk
5 min. |
19 min. |
| Week
4 |
Walk
5 min. |
Walk briskly 11 min. |
Walk
5 min. |
21
min. |
| Week
5 |
Walk
5 min. |
Walk briskly 13 min. |
Walk
5 min. |
23 min. |
| Week
6 |
Walk
5 min. |
Walk briskly 15 min. |
Walk
5 min. |
25 min. |
| Week
7 |
Walk
5 min. |
Walk briskly 18 min. |
Walk
5 min. |
28 min. |
| Week
8 |
Walk
5 min. |
Walk briskly 20 min. |
Walk
5 min. |
30 min. |
| Week
9 |
Walk
5 min. |
Walk briskly 23 min. |
Walk 5 min. |
33 min. |
| Week
10 |
Walk
5 min. |
Walk briskly 26 min. |
Walk
5 min. |
36 min. |
| Week
11 |
Walk
5 min. |
Walk briskly 28 min. |
Walk
5 min. |
38 min. |
| Week
12 |
Walk
5 min. |
Walk briskly 30 min. |
Walk
5 min. |
40 min. |
| Week
13 on: |
|
|
|
|
Check your pulse periodically to see if you are exercising
within your target zone. (*see next
page) As you get more in shape, try exercising within the
upper range of your target zone. Gradually increase your brisk
walking time to 30 to 60 minutes, three or four times a week.
Remember that your goal is to get the benefits you are seeking and
enjoy your activity. The most important thing is to stick with it.
|
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