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10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*. The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day. Why? Because you will do this move while you brush your teeth! How does it...
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Many people who are suffering from mild to moderate depression, are choosing to either forego drugs entirely, or to supplement the minimum dosage their doctor will prescribe, with natural treatment for depression. This can include a number of...
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I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning...
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Let’s face it, getting and staying in shape can be a costly investment. And, if you’re not careful, its greatest cost is the one commodity you could use the most of: time (keeping monetary costs in check is another volume, entirely). Yet, even...
 
Walking for fitness, A Beginning Program

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.

 

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MedlinePlus Medical Encyclopedia: Aerobic
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich
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