Walking Program Four
Consult your physician before starting any new fitness program. Curry Health Center's Medical Services can help, Call 243-4330 for an appointment.
Before you begin, let's determine your your resting heart rate and maximum heart rate:
- To get the resting heart rate, simply place your index and middle fingers on your opposite wrist and count your pulse for 15 seconds. Multiply the result by four. That number is your resting heart rate. As you get more in shape, this number should decrease because your heart will become more efficient in pumping your blood.
- An estimate of your Maximum heart rate is 220 minus your age. This is only accurate within 10 beats per minute. This is what your heart rate should not surpass in a maximum push in exercise.
- In a workout where you're pushing yourself around 75%, your heart rate should measure between 140-150 (this can vary based on age and weight).
- During exercise, a heart rate monitor is generally easier to use to measure and maintain a certain heart rate.
Ready to Push Yourself? Interval Training for Faster Results:
Monday: Rest day. No walking of significant distance or intensity. (There will be days when you can’t walk due to class schedule or you may wish to add in up to three rest days or cross-training days a week- alternating with your walking days… “Each week I shall have one rest day on day seven”.
Tuesday: “Economy Workout”- warm up for 10 minutes at any easy pace. Than walk as fast as you can for 30 seconds. After 30 seconds, drop down to an easy pace for 2 minutes. Repeat the 30 seconds speed/2 minutes rest 8/12 times. Cool down with a 10-minute easy pace walk.
Wednesday: “Recovery”- Easy 1 mile walk at 65-70% of your max heart rate. This is a pace at which you can easily maintain a conversation but are breathing harder than at rest.
Thursday: “Threshold Workout #1"-Speed. 10 minute warm up at easy walking pace. Walk fast for 8 minutes at your max heart rate. Then slow down to an easy pace for 2 minutes. Repeat this for 3-4 repetitions. Cool down for 10 minutes at an easy pace. (The threshold pace is strenuous, but one you could maintain throughout a 6-mile race. You will be breathing very hard and able to speak only in short phrases).
Friday: “Recovery”- Easy 1 mile walk at 65-70% of your max heart rate.
Saturday: “Threshold Workout #2”- steady state or tempo workout. Warm up for 10 minutes at an easy pace. Walk 20-30 minutes at 85% of your max heart rate then cool down with 10 minutes at an easy pace.
Sunday: “Distance Workout”- walk 5 to 7 miles at 70-75% of your max heart rate. This is a conversational pace.
The key to the these workouts is not to exceed your lactate threshold- working out so hard and long that your body builds up lactic acid in the muscles. This occurs when working out at 90% or more of your maxim heart rate for more than 50 minutes.
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