| If you are considering getting off the couch | | | | distance goal. You can also do daily walks of |
| beginning an exercise program including walking, | | | | certain distance if you have the motivation. I |
| there are various things to consider. You may | | | | know several people who walk 4 miles every |
| have heard of the movement (pun intended) | | | | day, rain or shine. |
| several years ago to walk 10,000 steps per day. | | | | In addition, if you are lucky and have various |
| Or maybe you have just read in magazines that | | | | nature trails in your area, they may be marked |
| walking is for anyone at any fitness level, so you | | | | with distances. Walking all the different trails at |
| wonder how to start walking when you haven't | | | | each weekend will keep you fit and make walking |
| ever exercised, or you are very overweight. | | | | more interesting. |
| This is the second in a two part article on 4 Tips | | | | - Intervals Based on Heart Rate |
| on How to Begin a Walking Program | | | | Interval training is an excellent way to burn more |
| The four ways to start a walking program are: | | | | calories, build endurance quickly and make |
| 1. Count the Number of Steps You Take | | | | workouts more interesting. Interval training |
| 2. Walk for a Certain Number of Minutes | | | | involves alternating high intensity exercise with |
| 3. Walk for a Specific Distance | | | | recovery periods and there are a variety of |
| 4. Intervals Based on Heart Rate | | | | ways to set up interval workouts. |
| I covered numbers one and two in my previous | | | | One option is by measured periods of exercise |
| article so here are the rest of the tips. I have | | | | followed by measured periods of rest. An |
| done all of these walking plans over the past 20 | | | | example would be 1 minute of high intensity work |
| years and here are some considerations for each | | | | (such as walking at 4.0 mph), followed by 2 |
| type of walking program: | | | | minutes of low intensity exercise (2.5 mph |
| - Walk for a Specific Distance | | | | walking) and alternating that several times for |
| This strategy is the best to use if you are into | | | | 15-30 minutes. |
| events like 5ks, 10ks, half-marathons or | | | | If you vary the high intensity, for example adding |
| marathons. In order to train for any organized | | | | a round of 4.2, 4.5, 5.0 within the routine, you can |
| walking affair, you need to have a plan which | | | | get your workout done within a 20 minute time |
| includes short walks and long walks. | | | | frame. Another way to look at it is to watch your |
| For example, my half marathon training starts | | | | heart rate and go from, for instance, 140 beats |
| 12-16 weeks prior to the event. Typically, my plan | | | | per minute (bpm) to 150bpm back to 140 bpm, |
| requires a distance of 4 miles on 3 days, with a | | | | then up to 155 bpm, ect. in one minute intervals. |
| ramp up of mileage as the date gets closer one | | | | The best way to do intervals is with a heart rate |
| day a week, e.g. 6, 6, 7, 8, 9, etc. | | | | monitor and (in my opinion) with a treadmill. |
| Walking for distance is a nice, predictable strategy | | | | However, you can do this outside if you can push |
| for a walking program. Find several routes to take | | | | yourself to the high intensity points. |
| so you don't get bored, and use a heart rate | | | | So there you have it - four ways to do a walking |
| pedometer to track your fitness and distance. | | | | program. I've tried them all and they all have a |
| Another way to walk for distance is to choose | | | | place in an exercise program. Counting steps, |
| locations which you have never walked to - the | | | | walking for a certain amount of time or distance |
| library, the other end of your subdivision, your | | | | and intervals all work when you enjoy walking. |
| favorite coffee shop - and walk that distance for | | | | Use them all at once or however you can to |
| a week or two. Then change the location and | | | | start and continue walking. |