Intermediate Walking Program

Intermediate Walking Program

In the Intermediate Walking Program you continue to increase the duration and intensity of your exercise. You should be seeing some positive changes in your body. If your exercise clothes are to big for you, reward your success with a new outfit.

Level Four

Week One
Continue to walk 30 minutes, twice daily, 4-6 days each week, but do more fast walking. Walk at a moderate pace for the first 5 minute to warm up, and at a moderate pace for the last 5 minutes to cool down. Walk at a fast pace for the middle 20 minutes. Stretch 5 minutes before and after the walk.

Week Two
Repeat Week One.

Week Three
Repeat Week One.

Week Four
Repeat Week One. Feeling comfortable? Go to Level 5.

Level Five

At this level in the Intermediate Walking Program you will reach a goal of 60 minutes of fast paced walking with a 5 minute warm up and a five minute cool down, plus stretching. If you wish, you can start walkng for 60 minutes all in one session with warm up, cool down and stretching. Or continue with the twice daily regimen.

Week One
Stretch for 5 minutes. Warm up at a moderate pace for 5 minutes. Walk at a fast pace for 30 minutes. Cool down at a moderate pace for 5 minutes. Stretch for 5 minutes. Or, if you wish, stretch, warm up, walk for 60 minutes at a fast pace, cool down, stretch. Repeat for a total of 4-6 days this week. If you exercise less that 4 days, repeat the week.

Week Two
Repeat Week One.

Week Three
Repeat Week One, but try to include some hill or stair steps in your walk.

Week Four
Repeat Week Three, but insert some race walking or jogging intervals into your walk.

[Race Walking: Walk tall. Keep elbows bent at 90-degree angles. Pump the arms from chest height to the waistband. Think of your shoes as a rocking chair blades. Put the heel down and roll to the toe as you stride.]

Keep the same posture for jogging, but shorten your stride to get more speed. Caution: jogging could be hard on your knees.

At this point in the Intermediate Walking Program, you should have a set routine established. Exercise is now part of your day. Your body feels good. You may be at your target weight. If so, you could continue with this routine. But if you want to be the best you can be, add an upper body workout to the routine in the Advanced Walking Program.

Go from the Intermediate Walking Program to the Advanced Walking Program.
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