by
Kevin Doberstein
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.
Author
Bio: 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
