Walking

Lesson 2: Fundamentals of a Walking Program

In this lesson, we explore the underlying principles to any fitness program and how they relate to walking. The actual application of the elements will vary according to your goals.

One note of caution. It is usually recommended that you consult a doctor before beginning an exercise program if you are substantially overweight, have any health conditions such as heart disease or diabetes, or are more than 40 years old. Obviously many people fit into this category. Though it is certainly a good idea to check in with your doctor, don't let an appointment in the distant future prevent you from getting started. Try to at least have a telephone conversation and get on your way!

Basic Principles in Exercise Prescription

The ability of the human body to adapt is what underlies all fitness training. Exercising above a certain threshold causes our body to make improvements to accommodate the new needs. The threshold consists of being often enough, hard enough and long enough. It's as if the body says, "Hmmm. I think this person is serious about this fitness program. I'm going to build a stronger infrastructure." When we stress the muscles to a point where they become stronger, it is referred to as overload.

Reversibility means that if we discontinue exercise, our body no longer needs this new improved physiology, and it will revert back to its sedentary condition. It's what is behind the statement, "Use it or lose it." This process begins within days of cessation of exercise, though it isn't immediate.

The common acronym used in prescribing any fitness program is "FIT" which represents frequency, intensity and time.

Frequency

Frequency is especially important, especially when starting out, because the biggest challenge in any exercise routine is sticking with it. This can happen even if you are enjoying the activity. For this reason, consistency is crucial in your walking program. Even if you go out for 5 minutes, it is important to meet your goals for frequency.

So, how often should you walk? It depends on your goals. The minimum recommendation for any walking program is only three times per week, but many professional organizations recommend that you walk "most days." If you are seeking general improved cardiovascular health, three days per week may be enough. If you want to lose weight, you should plan to walk five or six days per week.

One day per week should be set aside as a rest day.

Intensity

The several methods to determine appropriate intensity will be discussed in more detail in the next section of this lesson. The general concept, however, is that you want to work hard enough for your body to benefit without pushing too hard. Pushing too hard can injure you or, perhaps worse, can make you unwilling to walk because your memory is that it was too much work. Your walking should be enjoyable!

Time

The recommendations for time to spend walking range from 30 - 60 minutes, depending on your goals. If you are seeking general fitness, 30 minutes will suffice. If you are trying to lose weight, you will want to aim for 60 minutes.

One of the greatest findings over the last several years is that whatever time you choose can be broken into 10 minute (or more) chunks with the same benefits! In other words, walking to lose weight, and can't spare an hour at any one time during your busy day, you can accomplish the same results by doing 6 ten minute walks.

The most important thing to keep in mind is that some activity is better than none. While it is important to know the guidelines to receive all the wonderful benefits discussed in Chapter 1, I am a strong believer in the power of momentum. My recommendation is if it's a day you are planning to walk and you are balking for any reason (tired, busy etc.) then commit to going out for 10 minutes, 5 minutes in each direction. And if you can't even commit to 10 minutes, go 2 1/2 half in each direction. You may find once you get going, that you want to extend your walk. On some days, that may not be the case. Just, please, get out and walk. You'll feel much better for doing it.

Warm-Up and Cool-Down

The first 3 - 5 minutes of your walk should be used for warming up your muscles and your joints. It is roughly analogous to warming up your car. If you give your body a few minutes, it aids your body in working more efficiently while you are walking.

The same is true on the other end. It is preferable to slow down for the last few minutes of your walk and let your body wind down. You will adapt much better that way. It is also a good idea to include some gentle stretches at the end of your walk.

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