Table 12:
A Sample Walking Program

Week Warm-Up Target Zone* Cool-Down Total Time
Week 1
Session A Normal walk: 5 min. Brisk walk: 5 min. Normal walk: 5 min. 15 min.
Session B Normal walk: 5 min. Brisk walk: 5 min. Normal walk: 5 min. 15 min.
Session C Normal walk: 5 min. Brisk walk: 5 min. Normal walk: 5 min. 15 min.
Continue with at least three (3) exercise sessions during each week of the program.
If you find a particular week's pattern tiring, repeat it before going on to the next pattern.
You do not have to complete the walking program in 12 weeks.
Week 2
Normal: 5 min.
Brisk: 7 min.
Normal: 5 min.
17 min.
Week 3
Normal: 5 min.
Brisk: 9 min.
Normal: 5 min.
19 min.
Week 4
Normal: 5 min.
Brisk: 11 min.
Normal: 5 min.
21 min.
Week 5
Normal: 5 min.
Brisk: 13 min.
Normal: 5 min.
23 min.
Week 6
Normal: 5 min.
Brisk: 15 min.
Normal: 5 min.
25 min.
Week 7
Normal: 5 min.
Brisk: 18 min.
Normal: 5 min.
28 min.
Week 8
Normal: 5 min.
Brisk: 20 min.
Normal: 5 min.
30 min.
Week 9
Normal: 5 min.
Brisk: 23 min.
Normal: 5 min.
33 min.
Week 10
Normal: 5 min.
Brisk: 26 min.
Normal: 5 min.
36 min.
Week 11
Normal: 5 min.
Brisk: 28 min.
Normal: 5 min.
38 min.
Week 12
Normal: 5 min.
Brisk: 30 min.
Normal: 5 min.
40 min.
Week 13
and on:		 Check your pulse periodically to see if you are within your target zone. As you get more in shape, try to be within the upper range of your target zone. Gradually increase your brisk walking time to 30 to 60 minutes, three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity.
min. = minutes

* Target Zone -- Here's how to check if you are within your target heart rate:
  1. Right after you stop moving, take your pulse: Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam's apple. Or try the pulse spot inside your wrist just below the base of your thumb.
  2. Count your pulse for 10 seconds and multiply the number by 6.
  3. Compare the number to the correct grouping below: Look for the age grouping that is closest to your age and read the line across. For example, if you are 43, the closest age on the chart is 45; the target zone is 88-131 beats per minute.
Age Target Heart Rate Zone
20 years 100 - 150 beats per minute
25 years 98 - 146 beats per minute
30 years 95 - 142 beats per minute
35 years 93 - 138 beats per minute
40 years 90 - 135 beats per minute
45 years 88 - 131 beats per minute
50 years 85 - 127 beats per minute
55 years 83 - 123 beats per minute
60 years 80 - 120 beats per minute
65 years 78 - 116 beats per minute
70 years 75 - 113 beats per minute

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