Basic Walking Program

This program is used as an introduction to beginning your personal training program.   You should set aside 3-4 weeks, 3-5 days per week, for 20-30 minutes per session for this program to prepare your body for the task at hand.  The goal of this program is to build up cardiovascular conditioning, begin the process of speeding up your metabolism and converting body fat to lean muscle.  Lean muscle burns more calories at rest than body fat.
Begin by walking forwards on the treadmill for 5 minutes at a speed of 3.0 – 4.0 with no incline.  Immediately, walk backwards for 2 minutes at a speed of 2.0 – 3.0 with no incline.  This 7-minute period is called ONE SET.  Rest for 30 seconds or so between each set.
You will perform a total of 4 sets, which will last you 30 minutes.
As your body warms up during each session, you can increase the incline to a range of 0 – 5 degrees when you walk forwards and 0 – 2 degrees when you walk backwards,
In addition, you can use 2 lb. hand weights when walking forwards as you move your arms.  I do not suggest using the hand weights until you have full balance while walking backwards and you do not need to hold onto the railings.
The proper foot placement for walking forwards is heel to toe.  The proper foot placement when walking backwards is toe to heel.  You might feel sore in the hamstring and butt muscles after walking backwards. 
To make sure you are not working above your maximum training heart rate, a formula that we will cover in our training sessions, at the end of each SET, take your heart rate for 10 seconds.  It should beat no more than 25 times during this 10-second period.  If it does, then slow down the pace or decrease the incline.  On the other hand, if it beats under let’s say 20 times during this 10-second period, either increase the speed or increase the elevation or both. 
Please let me know what your training heart rate is during the first week.  You can take your heart rate in 2 places.  Under your jawbone and between your collar bone which is called the neck area.  Or, you can use your middle and index fingers and place them on your wrist directly below your thumb.  Either place is fine.  Just take it for 10 seconds and again, the number of beats should be 20-25 for the first week.

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