Walking Fitness Program

Beginning a Walking Fitness Program

The simple exercise of walking has a magical effect on your mental and physical health.  
 
When beginning a walking fitness program there is no set rule about the speed with which you walk. It could be anything between 2 and 4 mi. per hour, depending upon your age and physical condition. Everyone is different and the walking fitness program should be adjusted to the individual. You should try getting your pulse rate up to 50 to 80% of the projected maximum and sustain it for 10-20 minutes. Of course you would need a heart rate monitor to know what your heart rate is. If you don't have one just go by the difficulty of your breathing. (Explanation in the next paragraph)There is a free walking journal for 2010 on the right side, top of this page you can download and print to keep track of your daily walks.

Calculating the Maximum Heart Rate (MHR)

Subtract your age in years from 220.
If you are 40, 220-40=180 is your projected maximum heart rate.
80% of 180 is 144. This is the target.
Remember to work up to the target slowly even if it takes months. You should try to take from 30 min to 1 hour a day for your walking fitness program. If you start your walking slowly and build it up, you should not experience any extreme pain. At 50% you should still be able to carry on a normal conversation. Amazon has some great heart rate monitors and the one on the left also has a pedometer and MP3 player. You can listen to your favorite music, keep track of your heart rate and how many miles you walk.

Why A Walking Fitness Program is a Great Idea

Walking is considered an aerobic exercise and is one of the best ways to increase your physical activity and improve your health. Walking for exercise increases your heart rate, strengthens your heart, and increases blood circulation throughout your body, bringing more oxygen and nutrients to your organs. Walking also increases your lungs' ability to take in oxygen, lowers blood pressure, reduces fat, and helps to improve blood sugar and cholesterol levels.

A Walking Program Provides the Perfect Pace

Walking allows you to workout at a pace that's consistent, steady and works well for almost everyone. These are characteristics that are required to effectively burn fat. Unlike exercises like hockey, baseball or tennis, which all have slow periods sometimes followed by great bursts of energy requirements, a walking exercise is consistent and constantly in fat-burning mode from the time you start until your walk is finished. A walking fitness program may be your best choice for losing weight and keeping it off. One of the best known walking fitness programs is the 10,000 Steps a Day Program. The book for that program is on the left. It's through Amazon and you get a great price. Don't forget to down load the free walking journal for 2010 on the top-right side.

Exercise that's Fun

Walking will easily become your favorite exercise program, especially if you begin to drop the fat and look really great. Also, your health will improve and you will feel much better. However, other things make walking a great choice. It's not only fun but it's something you can do with your family, friends or even your dog. In fact, your dog will love going for a walk with you regularly and they make great walking companions. It's also a great way to socialize with friends. Whether you're walking through the mall, in the park, down the beach or around the block in your neighborhood, walking can easily be the easiest and most effective exercise program you've ever used. You'll find by beginning a walking fitness program you will be happier, healthier and much thinner.

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