Congratulations on reaching Fitness Walking 3! You've climbed a pretty big mountain to get here. Great work!
And now you want to try to go further. That's super. Let's go!
Just to confirm ...this is the place for you if:
you've completed Fitness Walking 2 and want to push yourself further
past injuries or pains are not hampering you since you've completed Level 2.
you're kinda thinking you might want to take a peak at more advanced things like power walking, half marathon walking and maybe even seniors games competitions
you have the support of your health professional to try more strenuous walking activities.
Special Note:
If you haven't done so yet, please complete the Fitness Walking 2 program before continuing here.
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 3 program.
Your Health Goals...
...in Fitness Walking 3 are determined by you. You know better than anyone how your body is handling this exercise, how your past injuries, surgeries or other pains are doing. You decide how much farther you want to push yourself.
Your health goals can include improving your cardiovascular system, losing more weight and improving your muscular endurance and energy.
The fact you are here says a few things loud and clear. You want to take full advantage of all the benefits of exercise you can. You want to maximize your calories burned. You want to enjoy all the benefits of walking to the max!
Track Your Walks
Keep a good record of your walks in your Walking Journal or notebook. Set your goal for the week - where you walked, how long, how far, how fast, how many steps you took, what route you took.
Remember to mark your journal as Fitness Walking 3 so you don't confuse it with your earlier journals! Stranger things have happened and we are ...well, you know. Getting older!
Hit a plateau or pains starting up? How far do you back off?
For sure you want to start at a more comfortable level. Check your journal and pick a spot at least one or two steps below where your pains started up again. Take a break for a day or two. Start a little easier. Start at that spot and work up to problem level. See how it feels. Still a problem? Take another step back.
If you cannot find a comfortable spot to start again after some rest, see your doctor and get checked out again.
Make It A Habit!
Walk 5-6 days a week. Make sure to take at least one rest day a week. Best is if you stagger them and make Day 3 and Day 6 a rest day. If you've worked you way up through Fitness Walking 1 & 2, you've already made it a habit! The Fitness Walking 3 habit should come easily by now!
Progress At Your Pace!
Take your time making progress. Go at a pace that challenges you but does not hurt you. Listen to your body. Respect it when it tells you to slow down and take it easy. You're not in a competition but you are a winner with each and every step!
For Fitness Walking 3, start your walks at a little higher pace than at Level 2. You should be able to just carry on a conversation without puffing. For your higher pace segments you should be puffing when you're trying to talk.
Look to increase your pace from 25 to 20 to 15 minutes per mile over several weeks time. When you can hit 15 minutes per mile you've really accomplished something very special. That is Super Walker class! Excellent work!
ONE BIG CAUTION!
We're not spring chicks any more. If you're overcoming past pains, surgeries and injuries, remember they likely will be with you the rest of your life. Push yourself too far or too hard or too fast and the old bod may just let you know about it! The Fitness Walking 3 is not easy. You are extending yourself. Listen!
Use some of that wisdom we're supposed to have picked up along the way by now! Listen and back off for a while if it 'speaks' to you. Not everyone will react the same way. Everyone is different.
To illustrate. Geoff wrecked his quad tendon over 6 years ago and when he walks for more than about 75-80 minutes the old knee starts to say 'slow down buddy'. Yoko wrecked her MCL/ACL almost 20 years ago yet she can walk for hours with no problem at all! As they say - 'Go Figure!'
Bottom line? Everyone is different. Listen to your body and respect what it has to say. Set your goals accordingly!
But ... as always - SEE YOUR DOCTOR FiRST! We may be as competitive as ever but our old bods might not see it quite the same way. You're taking on work at a level you probably didn't even do in your youth!
And of course now is no time to forget about warming up. Always remember to do your Stretching Exercises & Warmup before you start!
Be safe and have a great time.
Some Program Ideas
Here are some ideas you can use to create your own Fitness Walking 3 Program.
Add more walking time to your program. Move yourself from 60 minutes to 90 minutes a session over a 3-6 week period.
Increase your speed of walking or pace. Aim to walk at a rate of 1 mile (1.6 km) in 25 minutes, then 20 minutes and finally in 15 minutes. This should be paced over 12-20 weeks. Be reasonable. This is NOT easy!
Add some hills to your walk every third or fourth day. Climb a modest hills (3% grade to start) for 1-2 minutes 2-3 times per walk. Allow at least the same time (1-2 minutes) walking on level ground level between hill sections.
You can increase the grade up to 6% and climb time up to 4-5 minutes per section over 6-12 weeks.
Another thing you can try* is to carry some weights while you walk. Do this every second or third day at most.
These can be hand weights (most economic but must grip and carry them), glove weights (more expensive but better. Don't have to grip them) or weight vests (pricier but best solution - weight in your core area, not your arms).
Hand carried weights should NEVER exceed two pounds. Vest weights can go as high as 30 pounds.
This technique helps with weigh loss, strength and endurance
*CAUTION: Do NOT use weights if you are prone to high blood pressure, back, shoulder, wrist or knee problems
Power Walking / Fitness Walking - is basically putting together a combination of Regular Walk - Hill Walk - Weight Walk days. Do one per day with a day off between each. You can gradually add to the amount of time you walk, the grade of hill you climb and how much weight you carry. Don't increase too much all at once. Take your time.
Power walking is a brisk paced, normal walking gait as described in Walking Techniques. It is not that funny thing where your hips are swiveling around like an old dishwasher and your arms are threatening to bop your neighbor. That's racewalking where one foot has to be fully on the ground at all times. That is quite a challenge for most of us!
Half Marathon Walking - is basically taking the power walking program and extending it to gain even longer times and greater endurance. Before starting this though do work with a Personal Trainer or Contact Us for more detailed info.
Share Your Accomplishments!
You've completed your very own Fitness Walking 3 Program. You've accomplished a lot (and continue to do so). You must feel really good about yourself and what you've done. Overcome pains, past surgeries, challenges, lost your 'excess baggage', feel really great again. Maybe you're feeling better than you ever did!
Why not share your story and help motivate others to do the same. Just Contact Us with your story and we can include it here. Don't be shy. You are very special. Others will appreciate it!
Going Forward
You've reached your own plateau at Fitness Walking 3, a plateau that you created. Be proud of yourself.
Now you can decide if you want to stay at the Fitness Walking 3 level, push yourself further or maybe slow down a bit to a 'maintenance' level of program. The choice as always is yours.
Whatever your choice - Enjoy your improved fitness and health!
Here are some other ideas you can use to add variety and interest to your walking. Whether you do this at the Fitness Walking 3 or 2 Level you can have fun while you enjoy feeling great again!
You can:
vary your walking route
build more uphill and downhill sections into your route
walk with a friend or group of friends or neighbors
walk with local community groups
try mall walking in poor weather
try charity walks
try different walking styles
try using nordic walking and nordic walking poles to aid in upper body overall fitness
try winter walking
go on a hiking and backpacking trip
take walking tours and adventures
consider a walking vacations either yourself or with a group of friends
Just a few ideas to whet your appetite! You can also visit A Different Walking Style - For A Change for some ideas on how ot add a little variety and excitiement to your walks!
Congratulations again on getting to this stage with your Fitness Walking 3 Program! You are doing JUST GREAT!
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