Before you begin, you should always warm up and then stretch. It is much better to stretch warm muscles than to stretch cold ones. 2 minutes of walking will work as the warm up for this program. Once you are warm, make sure you do some light stretching. Stretching improves mobility and also helps prevent injury. At the very least make sure you stretch your legs. After you are done stretching you are ready to start.
Begin walking briskly. Walk at a pace where you can talk in sentences, but aren't able to sing a verse of a song. Maintain this for 5 minutes and then take a break for 3 minutes. If you feel you don't need to stop, then walk at a slower pace for the 3 minute break. Once the break is over, begin walking at a brisk pace again for another 5 minutes. Once the 5 minutes are over, take a short rest and then stretch once again. This workout can be done every other day.
If you can't do the program above, then do 5 minutes of slow walking, 3 minutes of brisk walking, and then 5 minutes of slow walking. If you can't do that, do what you can and keep doing what you can every other day. Do what you can and slowly work your way up.
That's all there is to it. This program is simple and effective for anyone who is unable to walk at a brisk pace for 10 total minutes. Whether you are recovering from something, are older, have been sedentary for a long time, or have other complications that make it difficult for you to walk for 10 minutes straight, the above walking workout program is for you. Stick to it and do it on a regular every-other-day basis and you will see results.
Once you can easily do the workout above without feeling sore or fatigued afterward, then you are ready for a more challenging walking program. You can challenge yourself further by increasing the duration or the intensity. In other words, make the exercise session longer or make it harder. You can make it harder by walking faster, or by jogging if you feel ready.
After someone has progressed to the point that they can do 20 minutes of jogging without feeling sore or fatigued afterward, they can begin building muscular strength and endurance if that is something they desire. A twice-a-week strength building workout can be added to their workout program. Building muscular strength is important in improving balance and preventing osteoporosis, so adding resistance training would benefit any workout program.
TheRack Workout Station is an all-in-one home gym that is both versatile and compact. It can help you build both muscular endurance and strength. While the DVD workouts included with it are intense, you don't have to follow them if they are too difficult. You can create and follow your own custom workouts that are at a level you can handle and then work your way up. Click the links below to learn more about TheRack.
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