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Aerobic Exercise / Walking
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Walking
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Walking
Walking is the most popular form of exercise in America. It is convenient, easy, and can get you fit. You just need to make sure that you do it hard enough, far enough, long enough, and often enough. This is why we've outlined specific goals for each of the 12 weeks of the program. The 12-week program will gradually increase your distance and speed with weekly distance, time, and frequency goals. Walking does burn fewer calories than jogging but if you walk for longer periods of time you can burn the same number of calories.
Walking Tips
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Monitor your heart rate to make sure you are working out at an optimal intensity, check out "How to Take My Pulse".
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A good pair of walking shoes is essential to avoid lower back, hip, knee, ankle, or foot problems.
Sneak a Walk
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Sneak in a five-minute walk whenever possible
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Walk during your lunch hour and get some fresh air while exercising
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Park your car far away from your destination and walk to it
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Set up a walking appointment instead of a sit and talk appointment
Walking Form
DO NOT bend forward while walking. Keep your chest up and out and shoulders relaxed. This is the most common mistake among walkers and may lead to lower back, leg, foot, hip, and neck problems.
Stand tall and do not slouch.
Your hands should be relaxed and slightly cupped, swing your arms so that they will brush your body.
Feet should land firmly on ground striking from heel to toe.
Push off from the toes and balls of your feet
| 12 Week Beginner Walking Program |
| Week |
Distance
(miles) |
Time Goal (min) |
Frequency
per week |
| 1 |
1 |
18 |
4 |
| 2 |
1.5 |
27 |
4 |
| 3 |
2 |
36 |
4 |
| 4 |
2 |
35 |
4 |
| 5 |
2.5 |
44 |
4 |
| 6 |
2.5 |
43 |
4 |
| 7 |
2.5 |
42 |
4 |
| 8 |
3 |
48 |
4 |
| 9 |
3 |
47 |
4 |
| 10 |
3 |
46 |
4 |
| 11 |
3.5 |
53 |
4 |
| 12 |
3.5 |
52 |
4 |
| 12 Week Intermediate Walking Program |
| Week |
Distance
(miles) |
Time Goal (min) |
Frequency
per week |
| 1 |
3.0 |
44 |
4 |
| 2 |
3.5 |
52 |
4 |
| 3 |
3.5 |
50 |
5 |
| 4 |
4 |
58 |
4 |
| 5 |
4 |
57 |
4 |
| 6 |
4 |
56 |
5 |
| 7 |
4.5 |
63 |
5 |
| 8 |
4.5 |
62 |
4 |
| 9 |
5 |
61 |
4 |
| 10 |
5 |
60 |
5 |
| 11 |
5.5 |
65 |
4 |
| 12 |
6 |
64 |
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