Beginner Walking Program

Transcription

1 Beginner Walking Program The Beginner Walking Program is designed for someone very new to an exercise routine or someone who recently has done little to no exertion. Remember to always include a 5 minute warm up and a 5 minute cool down to the recommended walking duration. After your warm up is complete, walk at an intensity level that is moderate to hard. You should be working a level that is harder than your normal activity. You want to feel your body heating up, heart rate increasing with breathing becoming heavier. You should be able to hold a conversation but working a somewhat difficult pace. Remember that this activity should not be comfortable but slightly challenging. The Rate of Perceived Exertion Scale looks like the following: RATE OF PERCEIVED EXERTION SCALE (RPE) 1 Very Light Laying in bed, sitting relaxing in a chair 2 Light 3 Comfortable Little effort 4 Moderate Breathing heavier, heart is beating, starting to sweat 5 Somewhat Hard Effort but doing okay 6 Hard Working and sweating but able to continue 7 Very Hard May not be able to continue for very long 8 Very, Very Hard Breathing labored, hardest work 9 Extremely Difficult you ve ever done 10 Maximum Exertion Do not work at this level While walking remember to stand tall with good posture. Keep your head up and your eyes focused straight ahead. Your arms should be at your side swinging naturally. Wear comfortable sneakers with a good sole. Step with a heel to toe strike. Stay hydrated with water especially when walking outside in the heat.

2 Beginner Walking Program Week Walking Duration Rate of Perceived Exertion Frequency (RPE) (times per week) Remember to cool down with slow walking back to your pre-activity level for 5.

3 Intermediate Walking Program The Intermediate Walking Program is designed for the person who has recently been doing a moderate exercise routine at least two days a week. Remember to always include a 5 minute warm up and a 5 minute cool down to the recommended walking duration. After your warm up is complete, walk at an intensity level that is moderate to hard. You should be working a level that is harder than your normal activity. You want to feel your body heating up, heart rate increasing with breathing becoming heavier. You should be able to hold a conversation but working a somewhat difficult pace. Remember that this activity should not be comfortable but slightly challenging. The Rate of Perceived Exertion Scale looks like the following: RATE OF PERCEIVED EXERTION SCALE (RPE) 1 Very Light Laying in bed, sitting relaxing in a chair 2 Light 3 Comfortable Little effort 4 Moderate Breathing heavier, heart is beating, starting to sweat 5 Somewhat Hard Effort but doing okay 6 Hard Working and sweating but able to continue 7 Very Hard May not be able to continue for very long 8 Very, Very Hard Breathing labored, hardest work 9 Extremely Difficult you ve ever done 10 Maximum Exertion Do not work at this level While walking remember to stand tall with good posture. Keep your head up and your eyes focused straight ahead. Your arms should be at your side swinging naturally. Wear comfortable sneakers with a good sole. Step with a heel to toe strike. Stay hydrated with water especially when walking outside in the heat.

4 Intermediate Walking Program Week Walking Duration Rate of Perceived Exertion Frequency (RPE) (times per week) Remember to cool down with slow walking back to your pre-activity level for 5.

5 Advanced Walking Program The Advanced Walking Program is designed for the person who is already participating in a heavy physical fitness routine of at least 30 three to four times a week. Remember to always include a 5 minute warm up and a 5 minute cool down to the recommended walking duration. After your warm up is complete, walk at an intensity level that is moderate to hard. You should be working a level that is harder than your normal activity. You want to feel your body heating up, heart rate increasing with breathing becoming heavier. You should be able to hold a conversation but working a somewhat difficult pace. Remember that this activity should not be comfortable but slightly challenging. The Rate of Perceived Exertion Scale looks like the following: RATE OF PERCEIVED EXERTION SCALE (RPE) 1 Very Light Laying in bed, sitting relaxing in a chair 2 Light 3 Comfortable Little effort 4 Moderate Breathing heavier, heart is beating, starting to sweat 5 Somewhat Hard Effort but doing okay 6 Hard Working and sweating but able to continue 7 Very Hard May not be able to continue for very long 8 Very, Very Hard Breathing labored, hardest work 9 Extremely Difficult you ve ever done 10 Maximum Exertion Do not work at this level While walking remember to stand tall with good posture. Keep your head up and your eyes focused straight ahead. Your arms should be at your side swinging naturally. Wear comfortable sneakers with a good sole. Step with a heel to toe strike. Stay hydrated with water especially when walking outside in the heat.

6 Advanced Walking Program Week Walking Duration Rate of Perceived Exertion Frequency (RPE) (times per week) with slow walking back to your pre-activity level for 5. Remember to cool down Interested in more of a challenge? Try to keep you workouts in your Target Heart Rate zone. You will need to know how to take your own heart rate or have/use a simple heart rate monitor. The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. This formula is extremely accurate. The formula requires your age and resting heart rate. (220) age = maximum heart rate (MHR) MHR resting heart rate (RHR) = heart rate reserve (HRR) HRR x.50 = lower limit of target heart rate zone HRR x.85 = upper limit of target heart rate zone Note: Several types of medications can lower your maximum heart rate and, therefore, lower your target heart rate zone. Beta blockers, most anti-arrhythmic medications, some calcium blockers and digoxin are among the most common. In some people, H-2 blockers prescribed for acid reflux also reduce maximum heart rate. If you're taking any of these medications, ask your doctor if you need to use a lower target heart rate.

7 Track your Progress Tracking your progress will help you be more aware and more consistent with your program. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday