The Walking Program
Introducing the Walk Baby Walk/Burn Calorie Burn Walking Program!
Who can join? Anyone! It is not limited to sites in the directory, on the fitroll or in the webring. Matter of fact, you don't even need to be a weight loss blogger, or even have a blog. If you want to lose weight, be active and do a structured program, you're in.
This is a very doable & scalable walking routine I got from booklet when I bought my pedometer earlier this year. The beginner’s program starts off with a goal of 15 minutes/.75 miles/3 times per week walk. It gradually increases over the next 10 weeks. By week 10, the goal is 30 minutes/2 miles/4 times per week.
What I like most is that it doesn’t jump you right into the 30 minutes 3 x a week level; instead it gradually gets you there over the course of 2 months.
Once you “graduated” from the beginners program, you can try week 1 of the intermediate program. That one starts you off with 25 minutes/1.25 miles/4 times per week. By the week 10, you’ll be walking 50 minutes/3.25 miles/5 times per week.
Finally, for the more fit or after another round or two of the intermediate program, you can try the advanced program. In week 1 you start with 35 minutes/2 miles/4 times per week. By week 10 you’ll be walking 60 minutes/4 miles/5 times per week.
If you do all 3 programs back to back, you would have gone from walking 15 minutes 3 times to walking 60 minutes 5 times a week.
Excess weight can not survive in that climate 
Over the weekend, I'll create downloadable documents that you can print out for home use. The documents will include the walking program you see here. Following this program on your on accord implies that you have seen a doctor who has given you the ok to do such an exercise program. As you all know, I’m not a doctor or trainer, the information I provide is simply reprinted from an existing book, not unlike searching the web for a walking program. All I’m truly providing is a space for people to come together and record their weekly progress. Since you know your circumstances better than I ever will, you are free to modify anything listed as you see fit. Prefer use the weekly format to run or bike? Have at it. We'll cheer you on every step of the way and I'll help you convert your other miles into steps.
Now that the pseudo legalese is out of the way, let’s see what these programs look like:
Every Sunday starts the week, you have the next 7 days to get your walks in, if you miss a walk or week, it’s up to you if you want to repeat it or just move along. Whatever you feel most comfortable with. If at any point you feel like you missed too much time, or the group is in week 8 and you can’t keep up, my suggestion would be, go back to the week 1, or the last week you successfully finished, of your program till a new round starts.
For instance, say you are doing beginner program and wham in week 4 you get sidetracked until week 6. You’re wondering if you should just chuck it, I say keep the habit going by using the final weeks repeating an earlier week. It’s not a race or competition, the end result is the same for all of us, be consistently active 3 or more times a week so we can lose weight.
Pinned at the top of the blog will be the week we are currently walking and the goal for each program. At the end of each week, all walkers who made their goal will be highlighted on the right side. At the end of the year, I'll spotlight the walking leader.
Alls that's left to do is pick the program you feel you can complete. You will notice for all programs, the last weeks, 11-13 repeat week 10. Mainly because this is a 10 week program, I just tacked on the last 3 weeks to make it end when the year ends. But also we are entering the holidays. Many of you will be traveling, entertaining, finishing up school, shopping, etc. I'm thinking if you can get off to a good start and make this a habit by say, the middle of November, you can cruise the last month of the year and not have to put in any more effort.
The Beginner Program
If you are fairly inactive, overweight or recovering from an illness, starting with the beginner program may be best.
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The Intermediate Program
If your doctor informs you that you are physically fit and you already take part in a regular exercise routine, the following intermediate program may be recommended for you.
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The Advanced Program
If you are in excellent physical shape and already have a regular walking routine, the advanced program may be recommended for you.
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3 Comments
09.27.06 | Arindana commented: great idea! i'll have to try to get into this. I'm out three nights a week (weight loss meeting tuesdays, tai chi on wednesday's and square dancing on thursdays)... and being a teacher... well sometimes getting up to 5 days in a week walking is sometimes impossible hehe
but i figure that's ok because i'm doing activity on two nights already.
09.28.06 | Joie commented: Oh its on now!!! Or should I say its "off". I think the pounds will definately start melting off with this type of consistency. I am excited. If we stick to it, we all will look extra fine for the Christmas Holidays and New Years! Let's go for it!
Great idea Renee. Thanks!
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Just wanted to say thanks for sharing this program - this is just what I need to take my morning walks up a notch!