Feel free to use this article for your web site or e-zine as
long you include the author bio and make sure all links are live
and working. Please don’t change anything in the article. It
will also be awesome if you let me know if you use the article
and where. I wish you the best success if you use my article.
This article is copyright protected by Nature Boy Bodybuilding
2004. Thanks so much! Kevin the Nature boy.
Start of article.
Walking for fitness, A Beginning Program
Warm temperatures, sunshine, summery breezes just incite you to
start something active outside. Maybe that walking program you
were thinking about all winter. Well here is a beginning-walking
program you can follow to help you along. First we will start
with some pointers.
Don’t use a 6-lane highway as you’re walking path. Try to find a
safe area to walk if you can.
Use a pair of comfortable shoes preferably with a cushioned
sole. Better yet, if you are serious about walking, buy yourself
a topnotch pair of walking shoes.
Wear clothing you feel comfortable walking in. Preferably bright
upper body clothing if you walk along more heavily traveled
roads.
Start gradually with your walking to avoid getting super stiff
and sore. Give your muscles a change to get use to it.
Use some light stretching after you are done walking to help
bring back some elasticity back into your muscles.
If it is hot outside make sure to drink enough water to keep
hydrated.
Walk with good posture by keeping your head up and shoulders
back and not slouched ahead.
To reduce getting hit by a car try not wearing headphones.
A Beginning Schedule: This is an 8-week beginner’s schedule. By
the 8th week your total time will be 30 minutes. When you get
done with each week you can progress to the next level. Each
walking session starts with a 5-minute warm-up. The aerobic
stage starts by increasing the walking speed. A rule of thumb to
judge if you are going fast enough is you find yourself swinging
your arms with each stride. Next slow down to relax your body
and cool off for 5 minutes. If you think you are not ready to
progress to the next week, stay at the same level until you feel
you are ready.
Week One: Warm up 5 minutes, aerobic stage 5 minutes, Cool down
5 minutes Week Two: Warm up 5 minutes, aerobic stage 7 minutes,
Cool down 5 minutes Week Three: Warm up 5 minutes, aerobic stage
9 minutes, Cool down 5 minutes Week Four: Warm up 5 minutes,
aerobic stage 11 minutes, Cool down 5 minutes Week Five: Warm up
5 minutes, aerobic stage 13 minutes, Cool down 5 minutes Week
Six: Warm up 5 minutes, aerobic stage 15 minutes, Cool down 5
minutes Week Seven: Warm up 5 minutes, aerobic stage 18 minutes,
Cool down 5 minutes Week Eight: Warm up 5 minutes, aerobic stage
20 minutes, Cool down 5 minutes
After week eight; Congratulations. You are ready to move up to
the advanced level. Your next goal is eventually 30 minutes at
aerobic stage.
Jeopardizing your health is the last thing Nature Boy wants.
Please check with your doctor before starting a walking program.
We want to make this a healthy start to a better lifestyle.
About the author:
Kevin Doberstein has been a natural bodybuilder for the past 25
years. 15 years as a gym owner in Northern Wisconsin. Kevin
enjoys walking on the Ice Age Trail in northern Wisconsin with
Charliee the Wonder Dog. You can visit his site and join his
newsletter at www.nature-boy.bodybuilding.com. You can contact
him about articles or bodybuilding at
natureboy_bodybuilding@hotmail.com.