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7 Reasons Low Carb Diets are Wrong
The human body is designed to run best on a certain type and balance of fuel. Unfortunately the latest low-carbohydrate fad diets are not fuel that the human body was designed to run on. Low - carbohydrate diets can cause several health...
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Most people admire and respect strong individuals who have won great success by manifesting will power and self discipline. People in all walks of life, who with sheer will power, self discipline and ambition have improved their life, learned new...
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The Fastest Way To Build Muscle
Want to know one of the fastest ways to build rock-solid muscle mass naturally? It can also be called "The Secret of How to Get Anything You Want in Life." A couple years ago, I learned an important principle that literally changed my life...
Truth about the infamous “Holiday 7” weight gain
The “Holiday 7,” the title given for the average amount of weight gain experienced during the winter holidays, keeps popping up in articles. Is this statement true? Do people gain 7 pounds during the holiday season? Well, this isn’t true for...
 
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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  • 10 health fitness tips

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  • 7 simple steps to beginning bodybuilding part 1 of 2

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  • how to use diet to reduce your stress

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  • imagination is funny

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  • joint pain relief an overview

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