I do lots of activity, but walking is one of my favourites - especially when I do it with friends and get to do my other favourite activity at the same time - talking!
Below are the plans for beginner and intermediate walkers. Both plans were developed by a couple of NZ's top fitness trainers.
If you've had less than 2 years walking experience, no health problems but a low level of fitness you're probably a BEGINNER.
If you've got 3-5 years experience, no health problems and an average level of fitness try the INTERMEDIATE plan. Get it in your diary, keep your fluids up and enjoy!
You can also create your own tailor-made walking programme at www.activesmart.co.nz.
Day 1
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 35 minute walk on the flat (moderate).
You're off! Walking is essential to human health. It helps burn calories, uses oxygen and increases enzyme activity - all good things!
Day 2
Beginner: Rest.
Intermediate: Rest.
Day 3
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 35 minute walk on the flat (moderate).
To do your body good you need to walk strongly enough to get nice and warm. If you're walking with a friend you should still be able to have a conversation without too much difficulty.
Day 4
Beginner: Rest.
Intermediate: Rest.
Day 5
Beginner: Rest.
Intermediate: Rest.
Day 6
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 35 minute walk over easy hills (somewhat hard).
Breathe. Good, rhythmic breathing helps to lengthen the spine and improve both your oxygen uptake and transport around your body, leaving you feeling energised.
Day 7
Beginner: Rest.
Intermediate: Rest.
Day 8
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 35 minute walk on the flat (moderate).
Make sure you start off slow and build up the pace. Warm muscles mean less likelihood of pulled muscles!
Day 9
Beginner: Rest.
Intermediate: Rest.
Day 10
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 35 minute walk over easy hills (somewhat hard).
Double your motivation - walk with a friend. The fun should be in the journey, not the destination!
Day 11
Beginner: Rest.
Intermediate: Rest.
Day 12
Beginner: Rest.
Intermediate: Rest.
Day 13
Beginner: 20 minute walk on the flat (very easy).
Intermediate: 40 minute walk on the flat (somewhat hard).
The earlier in the day you do your activity, the more likely it is to get done. Set your alarm half an hour earlier and get out there rain or shine.
Day 14
Beginner: Rest.
Intermediate: Rest.
Day 15
Beginner: Rest.
Intermediate: Rest.
Day 16
Beginner: 25 minute walk on the flat (easy).
Intermediate: 40 minute walk over easy hills (somewhat hard).
The correct intensity is one of the keys to fitness and health success. You should be breathing moderately hard, but still able to speak. Walk with a purpose, not window shopping speed!
Day 17
Beginner: Rest.
Intermediate: Rest.
Day 18
Beginner: 25 minute walk on the flat (easy).
Intermediate: 40 minute walk on the flat (somewhat hard).
To get the most out of walking use good posture. Hold your abdominal muscles firmly and squeeze your buttock muscles as you stride out. Move your arms strongly and rhythmically across your chest.
Day 19
Beginner: Rest.
Intermediate: Rest.
Day 20
Beginner: Rest.
Intermediate: Rest.
Day 21
Beginner: 25 minute walk on the flat (easy).
Intermediate: 50 minute walk over moderate hills (somewhat hard).
Research shows that if you have support you're more likely to stick to your routine, so find a friend, get your partner or kids out with you, or walk someone's dog.
Day 22
Beginner: Rest.
Intermediate: Rest.
Day 23
Beginner: 25 minute walk on the flat (easy).
Intermediate: 40 minute walk over easy hills (somewhat hard).
If you're walking with a pram, remember that it can put more strain on the upper back and neck muscles. Try to stand upright into the pram, rather than having your arms stretched out in front of you.
Day 24
Beginner: Rest.
Intermediate: Rest.
Day 25
Beginner: 25 minute walk on the flat (easy).
Intermediate: 45 minute walk on the flat (somewhat hard).
If you've been walking in ratty old shoes now might be a good time to think about getting some new ones. Your feet will thank you for it.
Day 26
Beginner: Rest.
Intermediate: Rest.
Day 27
Beginner: Rest.
Intermediate: Rest.
Day 28
Beginner: 25 minute walk over easy hills (easy).
Intermediate: 55 minute walk over moderate hills (hard).
A lunchtime walk with a workmate will keep you up to date with work and keep your mind fresh for the afternoon ahead.
Day 29
Beginner: 30 minute walk on the flat (moderate).
Intermediate: 50 minute walk over easy hills (hard).
Try to get into the upper end of your training 'zone'. Use 70% - 80% effort.
Day 30
Beginner: Rest.
Intermediate: Rest.
Day 31
Beginner: 30 minute walk over easy hills (moderate).
Intermediate: 50 minute walk on the flat (hard).
Walking is one of the most primal movement patterns known to humans. It helps burn calories and increases circulation. Now you're getting into the swing of things, it's a good time to think about stepping up to a new challenge like a 10km walk or start cycling in preparation for a duathlon. You can do whatever you set your sights on.
