How to Build a Walking Workout Plan
Liz Neporent | Contributing WriterAugust 14, 2009
Before you start your walking workout, let us help you find the right fitness plan for you.
Workouts don’t have to entail weights, the Step or the gym. From a leisurely circuit around the mall to a walk-run around your block on a nice day, walking at any level is a great way to relax, re-energize yourself, and melt away fat and calories. Whether you’re walking to your car or motoring on foot to a meeting that started five minutes ago, there’s always room to squeeze in some quality exercise when you just don’t think you have the time.
Walking is a smart way to exercise because it's easy to do and kind to your joints and doesn't require a lot of fancy equipment. It's also an incredibly versatile workout. In fact, there are four levels of walking to choose from when building your workout plan:
- Lifestyle Walking: Casual walking when you stroll through the park or mall
- Fitness Walking: Treadmill or a brisk walk through the neighborhood
- High-Energy Walk: Race walking at a lightning-quick pace
- Walk/Run: Alternating running and walking intervals to spike intensity
Which level of walking is right for you?
It depends on your fitness level, your ability and your preferences. Most people will do a combination of Lifestyle and Fitness walking; those who are interested in serious weight loss or have a need for speed will sprinkle High-Energy walking and Walk/Run into their routines. To help layout your walking plan, focus on F.I.T.:
- Frequency: Number of times per week you decide to walk. Ideally, 3-5 times a week will lead you down the path to your goal.
- Intensity: The number of times you walk per week may be dictated by your exercise intensity, or how hard you walk. In general, Lifestyle walkers should walk more frequently because they aren't pushing very hard. Fitness, High-Energy and Walk/Run walkers can get by with fewer workouts because they operate at a higher intensity.
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Comments
Date: 10/09/2009 - 11:01 am
Having a problem, posting?
Date: 10/09/2009 - 11:00 am
Wow! I love this article.
Date: 06/09/2009 - 01:52 pm
Hi every one,
I am 37 , 5feet 7.5 inches weight 87 kgs
doing a combinations of walk, run and jog over 4 km didtance daily in the evening, talk a lots of water after wards and skip the dinner only take a salad or an apple, take corn flakes simple with skimmed milk in bf and simple eastern asian lunch count on calories and loosing fasy in 20 days wow.
formulla is to keep on going in yopur life style.
bye
Date: 05/18/2009 - 05:57 am
Good, walking is must for the improvement in the life style. If want to live healthy life.
Date: 05/12/2009 - 01:46 am
Hiii
I am riya . a working girl i am 5.1in height. walking really help me in losing weight. i was 59 kg and now i am 54 kg in weight. throught walking and exercise. i like walking so i am continuing with it and i have decide to loss 6 kg weight . than i will feel that i am in shape. i know it is tough but i know that i will do it .
byeeeeeeeeeee