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A Sample
Walking Program
| Week |
Warm-Up |
Target Zone* |
Cool-Down |
Total Time |
| Week
1 |
| Session
A |
Normal
walk: 5 min. |
Brisk
walk: 5 min. |
Normal
walk: 5 min. |
15
min. |
| Session
B |
Normal
walk: 5 min. |
Brisk
walk: 5 min. |
Normal
walk: 5 min. |
15
min. |
| Session
C |
Normal
walk: 5 min. |
Brisk
walk: 5 min. |
Normal
walk: 5 min. |
15
min. |
Continue
with at least three (3) exercise sessions during each week of the
program.
If you find a particular week's pattern tiring, repeat it before going
on to the next pattern.
You do not have to complete the walking program in 12 weeks. |
| Week
2 |
Normal: 5 min. |
Brisk: 7 min. |
Normal: 5 min. |
17 min. |
| Week
3 |
Normal: 5 min. |
Brisk: 9 min. |
Normal: 5 min. |
19 min. |
| Week
4 |
Normal: 5 min. |
Brisk: 11 min. |
Normal: 5 min. |
21 min. |
| Week
5 |
Normal: 5 min. |
Brisk: 13 min. |
Normal: 5 min. |
23 min. |
| Week
6 |
Normal: 5 min. |
Brisk: 15 min. |
Normal: 5 min. |
25 min. |
| Week
7 |
Normal: 5 min. |
Brisk: 18 min. |
Normal: 5 min. |
28 min. |
| Week
8 |
Normal: 5 min. |
Brisk: 20 min. |
Normal: 5 min. |
30 min. |
| Week
9 |
Normal: 5 min. |
Brisk: 23 min. |
Normal: 5 min. |
33 min. |
| Week
10 |
Normal: 5 min. |
Brisk: 26 min. |
Normal: 5 min. |
36 min. |
| Week
11 |
Normal: 5 min. |
Brisk: 28 min. |
Normal: 5 min. |
38 min. |
| Week
12 |
Normal: 5 min. |
Brisk: 30 min. |
Normal: 5 min. |
40 min. |
Week
13
and on: |
Check
your pulse periodically to see if you are within your target zone. As
you get more in shape, try to be within the upper range of your target
zone. Gradually increase your brisk walking time to 30 to 60 minutes,
three or four times a week. Remember that your goal is to get the
benefits you are seeking and enjoy your activity. |
| min.
= minutes |
* Target Zone -- Here's how to check if you are within your
target heart rate:
- Right after you stop
moving, take your pulse: Place the tips of your first two fingers
lightly over one of the blood vessels on your neck, just to the
left or right of your Adam's apple. Or try the pulse spot inside
your wrist just below the base of your thumb.
- Count your pulse for
10 seconds and multiply the number by 6.
- Compare the number
to the correct grouping below: Look for the age grouping that is
closest to your age and read the line across. For example, if you
are 43, the closest age on the chart is 45; the target zone is
88-131 beats per minute.
|
| Age |
Target Heart
Rate Zone |
| 20 years |
100 - 150
beats per minute |
| 25 years |
98 - 146
beats per minute |
| 30 years |
95 - 142
beats per minute |
| 35 years |
93 - 138
beats per minute |
| 40 years |
90 - 135
beats per minute |
| 45 years |
88 - 131
beats per minute |
| 50 years |
85 - 127
beats per minute |
| 55 years |
83 - 123
beats per minute |
| 60 years |
80 - 120
beats per minute |
| 65 years |
78 - 116
beats per minute |
| 70 years |
75 - 113
beats per minute |
National Heart, Blood, and Lung Institute
Path:
Home>Education>Fitness
and Physical Activity Information>A
Sample Walking Program
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