I have received a few messages asking me what my thoughts are on walking. I think walking is awesome and can be just as effective as running. This is just my opinion so I am not trying to be an expert. With that being said I do think if you are going to walk for fitness then you need to do it right. If the purpose is just to stroll and enjoy nature then go at your own pace and enjoy. If not try this out for a week and see what you think.The Athletic Interval Walker plan is an advanced walking program consisting of interspersed bouts of sprint walking, moderately-intense walking, vigorously-intense walking and hill walking. This plan is designed for those looking to increase cardiovascular fitness and enhance fat burning potential in a challenging walking program.For best results, use a stopwatch, watch or clock for Days 2 and 4 (Intervals Day)

Each day, follow your walking routine with a light, 5-minute stretching period. Stretching AFTER exercise is most appropriate, as this will help prevent or limit shortening of the muscle fibers and thus help prevent tightness, soreness and stiffness in the days following exercise and will further help to prevent injury.

Maximum Heart Rate (MHR):
Men = 220 minus Age
Women = 226 minus Age

Day 1
Rest/Light Day: light walk 30 Minutes
Stretches 5 Minutes

Day 2
Intervals Day (Total Time 28 Minutes) :
Warm up: light walk 5 Minutes
Vigorously intense walk at 75-80% of MHR 2 Minutes
Sprint walk (as fast as possible) 1 Minutes
Light-to-moderately intense walk at 55-60% of MHR 2 Minutes
Vigorously intense walk at 75-80% of MHR 2 Minutes
Sprint walk (as fast as possible) 1 Minutes
Moderately intense walk at 65-70% of MHR 5 Minutes
Sprint walk (as fast as you can) 1 Minutes
Vigorously intense walk at 75-80% of MHR 3 Minutes
Cool down: light walk 5 Minutes
Stretches 5 Minutes

Day 3
Rest Day
Stretches 10 Minutes

Day 4
Intervals Day (Total Time 67 Minutes) :
Warm up: light walk 5 Minutes
Vigorously intense walk at 75-80% of MHR 5 Minutes
Moderately intense walk at 65-70% of MHR 2 Minutes
Repeat 5 min intense/2 min moderate cycle 7 times 50 Minutes
Cool down: light walk 5 Minutes
Stretches 5 Minutes

Day 5
Rest Day

Day 6
Hill Walk Day (Total Time 40 Minutes) :
Wam up: light walk 5 Minutes
Hill walk: repeatedly walk up and down a hill 10 Minutes
Moderately intense walk at 65-70% of MHR 10 Minutes
Hill walk: repeatedly walk up and down a hill 10 Minutes
Cool down: light walk 5 Minutes
Stretches 5 Minutes

Day 7
Recovery Day: moderately-intense walk at 65% of MHR 60 Minutes
Stretches 5 Minutes

If you try this let me know what you think. I love walking at this time of year. No excuses!!!!!

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