Wonderful walking plan for fitness beginners

6 winning walking tips


The following tips will help you get on your way to a great walking programme!

Routes. Before you set out on your first walk, map out a few different routes with varying lengths and terrain. Make sure and change your route every week or so and consider alternating routes within the same week.

Time. Start with 15- to 20-minute walks, three days a week and work up to 30- to 60-minute walks, most days of the week.

Increase slowly. Resist the urge to do too much too soon. After your initial week of consistent walking, begin to boost your daily time by five-minute increments. Each week, add five minutes to your daily walk. This gives your body time to adapt, which reduces your risk of injury.

Break it up. Instead of doing all of your walking at one time, break up your 60-minute walk into smaller chunks over the course of the day. For example: 2 x 30-minute walks or 4 x 15-minute walks.

Pace. Keep it comfortable at first; you should be able to talk with little to no problem. As you increase your fitness level, it should become more difficult to carry on a conversation as your intensity increases.

Vary the intensity. After you have worked your way up to 30-60 minutes most days of the week, start adding in short bursts of higher intensity walking while alternating with your regular pace.

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