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Do's and Don'ts
Before you start any program you should have the necessary medical check ups, take note of your resting pulse rate and warm up.
If you are not used to exercise, be sure to start with the appropriate beginner's program. If you are a beginner, do not start off too fast. You cannot get fit in a week, but you can get a long way towards it in a month. Work at your own pace. Exercise at a time of the day that is most convenient, but preferably not until two or three hours after a meal. Never exercise if you feel ill or have a cold or fever. Do not start training again until you are free of symptoms, and keep your distance down to half your normal level for a week.
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For every day's exercise you miss, backtrack at least two days in a program.
If you wish to exercise more than 5 times a week, be sure to make your extra sessions slow. Although you should feel physically stretched by the programs, you should not exercise to the point of pain or exhaustion. Keep a check on your pulse and do not exceed the safe maximum. If you feel dizzy or in pain stop at once.
Anyone below 35 should be able to work through the programs without trouble. The 16-week walking program is well within the capabilities of anyone who can walk one mile. Start off walking at your own pace. To maintain an adequate level of fitness after completing this program, |
you will need to walk a minimum of 5 miles three times a week.
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| WALKING
PROGRAM |
| Week |
Distance/miles |
Time/mins |
Repeats/week |
| 1 |
1 |
or
15 |
5 |
| 2 |
1 1/ 4 |
or
20 |
5 |
| 3 |
1 1/ 2 |
or
23 |
5 |
| 4 |
1 3/ 4 |
or
26 |
5 |
| 5 |
2 |
or
30 |
5 |
| 6 |
2
2 1/ 2 |
or
30
in any time |
3
2 |
| 7 |
2 1/ 2
3 |
or
30
in any time |
3
2 |
| 8 |
2
any distance |
or
30
in 60 |
4
1 |
| 9 |
2
any distance |
in
28
in 60 |
4
1 |
| 10 |
2
any distance |
in
27 1/ 2
in 60 |
4
1 |
| 11 |
2 1/ 2
any distance |
in
35
in 60 |
4
1 |
| 12 |
2 1/ 2
4 |
in
34
in 58 |
4
1 |
| 13 |
3
4 |
in
42
in 58 |
4
1 |
| 14 |
2
4 |
in
27
in 56 |
3
2 |
| 15 |
2
5 |
in
26 1/ 2
in 75 |
3
2 |
| 16 |
2
5 |
in
26
in 70 |
3
2 |
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