BEGINNER FITNESS WALKING PROGRAM – CARDIO – for weight loss or general health
So you know you want to start a cardio fitness program for general health or weight loss, but don’t know where to start?. It’s super easy! Walking is one of the safest, easiest and most effective forms of exercise. It seems a bit simple (even too simple) but there are countless people who maintain good health or have lost well over 100lbs by simply walking at a good pace and sticking to a routine. All you need is a decent pair of sneakers, comfortable clothing, and the desire to keep going.
How to start: Starting out should be slow and easy for ALL beginners, and dont forget to have some water before, during and after every walk.
Every walk should incorporate a warm up, cool down and stretching as part of a routine. Start your walk at a slow warm up pace for 5 minutes, then walk for the desired length of time. End your walk with the slower cool down pace of 5 minutes and stretch (CLICK HERE FOR A SIMPLE STRETCH ROUTINE VIDEO) well after your walk. The warm ups and stretching will greatly assist in injury and soreness prevention.
To start all you need is to do is walk outside for 10 minutes and then walk back to your starting point for a total of 20 minutes. You should aim to do this at least 5 days for a week. If it seems too easy for you then on the next week add 5-10 minutes to your total walk time. If 10 minutes of walking each way is too hard then try 5 minutes. Over time the walks will become easier and you can add several minutes to your daily walk time every week or two. A good first major goal can be 30 minutes of walk time per day.
During the walks try to maintain good posture. Walk tall with your chest out as if to elongate your body. Your head should be up and eyes forward with shoulders should down, back and relaxed. At first it may seem awkward but after a while of sticking with good posture it becomes natural.
What you want is to develop this walking program into a habit. That’s really the hardest part. Stick to the program and eventually it will become second nature.
Some guidelines depending on you goals:
Walking for 30 minutes a day on most days of the week at a talking pace. Your breathing should be elevated while still being able to carry a conversation.
Improve Cardiovascular Fitness:
Walking 3 to 4 days a week, 20 to 30 minutes at a very fast pace where you are breathing hard but not gasping for air.
You should walk a minimum of five days a week working up to a routine of 45 to 60 minutes at a brisk pace.
*Notice to all: In order to be 100% safe, be sure to check with your doctor for advice before you begin a routine.