Fitness Walking 2Welcome! It's great to see you back and ready to continue with Fitness Walking 2! Congratulations again on completing the Fitness Walking 1 Program. Just to confirm, you're in the right place if:
First time here? If you haven't done so yet - please review our Fitness Walking Programs intro section first. Make sure you do your stretching & warm up exercises before continuing with Fitness Walking Level 2.. Your Health Goal ...in Fitness Walking 2 is to walk 60 minutes a day for a weekly total of at least 300 minutes. This level of activity will decrease your risk of heart disease, Type II diabetes, breast cancer and colon cancer. You will be healthier, stronger and have more energy than ever! If you're walking for weight loss you will start to see this benefit when you are able to maintain 45-60 minutes per day for a minimum of 5 days a week. Track Your Walks Keep a record of your walks so you can see your progress. You can use a Walking Journal, notepad or small memo book. Keep track of your goal for the week, how long you walked, when you walked, how many *steps you took, where you walked, who you walked with. Note your route. Write down ideas that come to mind for other route. Keep yourself on track. Remember to note in the journal that you're on the Fitness Walking 2 Program. We are after all dealing with little bit older memory banks here!
Why count footsteps? Taking 10,000 steps in a day is roughly equivalent to the U.S. Surgeon General's recommendation to have 30 minutes of daily activity most days of the week. This is felt to be the MINIMUM activity level required to reduce your risk of disease and have a longer, healthier life. More is OK. Less in not so good! How much comes from your walks? Make It A Habit Walk at least 5 days of the week even if you have to reduce your time some days. You want to make it a good and healthy habit. Regular, daily activity is the key. Work on increasing the time you spend walking each week before working on your speed. Fitness Walking 2 is all about making it your habit! Take It Easy Take it easy. Take your time making progress. Go at a pace that challenges you but does not hurt you. Listen to your body and respect when it tells you to slow down and take it easy. This is not a competition, this is your health. Try and keep a little higher pace than you were doing in Level 1. You should be walking at a pace that you can just carry on a conversation without puffing. For the increased pace segments you should be puffing while you are trying to talk. Fitness Walking 2 is also about pushing yourself a bit more than in Level 1. Most of all - Enjoy the experience! You're helping yourself feel great again. Fitness Walking 2 Schedule Remember to do your warm up and stretching exercises before AND after your walk. The 'after' part is your cool down period. This is important to do every day you walk regardless of your level. Remember not to hurt yourself. Listen to your body. If it's too difficult for you, back off a little. Progress to the next stage or 'week' only when you feel your body is ready to advance.
Week 3 & 4 Week 5 & 6 Week 7 & 8 Bumps In The Road This Fitness Walking 2 program may challenge you a bit more as you progress. If you find a week turns out to be more than you are ready for, don't push yourself! Take a day off. Go a little slower. Repeat the week rather than adding more time to it. Proceed to the next level only when you feel comfortable with the week you are on. You've already accomplished a lot. Graduation Once you are walking 60 minutes a day, 5 days a week and doing it comfortably give yourself a big hug. You have accomplished something very special. You've completed Fitness Walking 2! Congratulations! Look how much better you feel now! Going Forward You are well on your way to enjoying the Benefits Of Walking. You are actively achieving the 5 Components of Physical Fitness too.You are well on your way to feeling great again! Now you have a choice. You can go on to the Fitness Walking 3 or stay here and maintain this level. It's up to you. Decided to stay at our Fitness Walking 2 level? Great choice! This is a great level to maintain all that you have achieved. (This is where we stay ourselves and we're in our later 60's). You can just continue doing Week 7-8 or try some of these ideas to add variety, interest and enjoyment to your walking. Have loads of fun! You can:
Just a few ideas to whet your appetite! In depth info on all these areas is being prepared for you right now. Just Contact Us if you would like to be notified when it is available. Why not share your ideas for variations in your walks. We would love to hear from you and share them. Contact Us with them too! For those moving on to our Fitness Walking 3 - Congratulations again! You've reached a great plateau completing your Fitness Walking 2. More interesting challenges lay ahead for you. Enjoy your journey!
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