Beginner Walking Workouts
It’s time to start moving! Walking is an excellent form of exercise, especially for beginners or people returning to fitness after a long time off. This introductory walking program will help you build enough endurance to safely and effectively increase the time that you walk over the course of 12 weeks. You can follow this heart-healthy walking program whether you walk on a treadmill, track, or other outdoor venue.
Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!
Frequency: Try the walking workout listed three times each week, ideally with a day off between workoutsto allow your body to recover. If a particular week’s workouts feel too tiring for you, repeat that week again before moving ahead to the next week’s workout.
Intensity: Walk at a brisk—not leisurely—pace. Don’t worry about your actual speed, but do pay attention to your overall intensity, aiming for 4-6 on a scale of 1-10. You’ll find a full explanation of this Intensity Scale (known as RPE) below the workouts.
Time: Try to follow the suggested guidelines to the best of your ability, which means that you’ll walk 2-3 minutes more with each passing week.
And remember, always warm up and cool down. Warming up at a slow pace will help prepare your joints, muscles and heart for exercise. Cooling down will prepare your body to return to a resting state, help prevent musclesoreness, and prevent illness and injury.
An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitnesslevel and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.
An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working “somewhat hard” to “hard.” The guidelines given for this specific workout program are for beginners and therefore reflect a somewhat lower intensity level.
At Southend Food Truck Festival with my best older daughter. Food Freak is Darian, Josh, and Brandon’s food truck featuring stuffed burgers. They made me The Godfather which featured a burger stuffed with pepperoni salami mozzarella cheese and garlic basil aioli. It was naughty but awesome!
Mattie bought the Fitspiration Journal for Kris for her birthday (available at Target). Lala thought it was cool and she got one, so did Darian. Kris gave one to Kenny to help him build strength and Karen showed Kay who picked one up. Why is it cool?
- Starts with a gratitude journal- people who are grateful are happier!
- Has a place for goals- have to know where you want to go to get there!
- Has places to track what you are doing or other health info.
- Has tips for food and exercise every day.
- Has a motivational quote.
- Has a place to track you stuff (workouts, recipes).
Why is this important…
“Habits are highly ingrained behaviors. They are almost automatic. Changing one habit is hard enough. Trying to change more than one at a time is often a recipe for disaster. So, despite the occasional example to the contrary, my advice is to focus on one habit at a time.”
Here’s the only problem: In the world of fitness, we still haven’t caught on. So when people decide they want to get into shape, they feel as if they have to do everything at once. Join the gym, check. Buy some new running shoes, check. Set the alarm for 4:30am, check. Cut out all the junk food, check. Eat more broccoli, check.
They mentally prepare themselves for an all-out assault on fitness and, after a few short days or weeks… splat!
Maybe this is why so many people who lose weight put it all back on. Instead of making fitness and weight loss a long-term, sustainable practice, they made it a short-term, inconvenient project.
Habit based coaching starts with a simple daily practice.
Based on your starting point, that practice might be to go for a 15-minute walk every day. It might be to take fish oil and a multivitamin each day. It might be to start the day with breakfast. (Of course, these practices can be scaled up or down).
Then, every two weeks, once the previous practice has become a habit, you can add another one. Each habit builds on the last until 6 or 12 months later, you’ve been transformed.
A journal helps you plan, check and see what is working and what is not, shows you your improvement, gives you a great place to stay organized (I put recipes and workouts in mine).
You don’t have to buy one (though this one is cool) you can use an app on your phone, use a plain notebook, download ones off the internet- the important thing is to start…even Silvie goes on a daily walk!
It started with 1 and then another and we inspired each other to get healthy…some of us still have a way to go- one day at a time!
When Kris walked into her home from the beach- Mattie and Matt had quite the surprise. Most of this is “exercise” gifts (Fitbit Charge, Yoga mat, weights, kettle ball, cones and so much more)- these girls are on a mission. Also a picture of Kris with her necklace of sea glass.
Here are some shots of Miss Silvie while we were there to catch up on pictures we didn’t get posted.
She feels so good in your arms! We got a semi family photo- Clyde is important too! Silvie has discovered her thumb!
Oh how much fun this little one (and her parents) are…thank you for such a great time!
“You have to love a nation that celebrates its independence every July 4, not with a parade of guns, tanks, and soldiers who file by the White House in a show of strength and muscle, but with family picnics where kids throw Frisbees, the potato salad gets iffy, and the flies die from happiness. You may think you have overeaten, but it is patriotism.”