Health: How to Walk for Weight Control ► Walking Schedule #1

Walking Schedule - How to Walk for Weight Control

By Wendy Bumgardner, About.com Guide

1. Short Day: Warm up 5-10 minutes. Stretch. Walk at target pace (determined, 50-70% of maximum heart rate) for 30 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching. Heart Rate Calculator
2. Long Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.
3. Long Easy Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 30 minutes. Slow to easy pace for additional 30 - 90 minutes. Finish with gentle stretching.
4. Day Off: When walking for weight loss, you should take no more than 1 to 2 days off a week.

Alternate these days to fit your personal weekly schedule.

Example: Day : Workout - Time at Target HR

Sun.: Long Day - 60 min.

Mon.: Day Off - 0 min.

Tue.: Short Day - 30 min.

Wed.: Short Day - 30 min.

Thu.: Long Day - 60 min.

Fri.: Short Day - 30 min.

Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.

The Long Easy Day may be spiced up by joining in a local non-competitive volkssport walk or a charity walking event.

Feeling Worn Out: If your walking workout leaves you feeling sore or worn out the next day, take a day off. If this happens each day that you walk, check your heart rate to be sure you are not overdoing it, and drop back to 50% or less of your target heart rate and cut back on the number of long days in preference for short days.

Health: Walk for Weight Control ►How Long #2

How Long and How Often to Walk for Weight Control

By Wendy Bumgardner, About.com

How Long is Enough?

• 30-60 minutes at 50-70% of your maximum heart rate is recommended.
• Start with walking at an easy pace for 5-10 minutes.
• Stop and do some stretches and flexibility exercises.
• Walk at your target heart rate for 30-60 minutes.
• Cool down at a slower pace for 5 minutes.
• Finish with some gentle stretches.
• For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
• Heart Rate Calculator

What if I Can't Walk for 30 Minutes?

• Start with the Absolute Beginners Tutorial or our daily Let's Get Walking 4-Week Beginners Course to build up your time and endurance.
• If your schedule doesn't permit it, break it up into walking twice or three times a day for shorter periods. Always warm up for 5 minutes at an easy pace no matter what duration you will be walking.

How Often Should I Walk?

• For weight loss, walk most days of the week.
• Time spent walking per week should be 5-10 hours.
• On your non-walking days, try some strength training exercises.
• If you find yourself worn out, take a day off. But be sure to get back walking the following day.