· | For five minutes, either walk on the spot or down a block or two and then stop. |
· | Stretch your legs, arms, neck and shoulders using slow, easy movements. Hold each stretch for 20 seconds. Don't bounce. |
· | Avoid injury by following proper warm-up, stretching techniques. |
Programs | Frequency | Intensity | Time |
Beginner | three to four times a week | Slow, easy pace. You should be able to walk and talk. Once you feel more fit, pump your arms and walk faster. | Start with 10 to 15 minutes. Graduate to 30 minutes. |
Intermediate | four to five times a week | Find hills or stairs that take about a minute to walk up. On a treadmill, increase the incline. Incorporate hills or inclines three or four times during your walk. You should be able to walk and talk, but not sing a song. | 45 minutes |
Advanced | five to seven times a week | Add interval training with high intensity and low to moderate efforts. Alternate going up hills or stairs briskly with three to four minutes of fast-paced walking on flat surfaces. Build up over six to eight weeks. Then do hills or stairs for four minutes alternating with one minute of brisk walking. | 45 to 60 minutes |
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