Fitness Walking

Preface

Sport walking has many health advantages. It maintains the health of the physical fitness of the heart. But for the walking to be effective it is important to walk at least 100 steps for a minute.

The Misbelief

There is a common misbelief that walking easily on the fresh air is enough to keep the physical fitness of the body. But actually it is not enough.

General Recommendations

To keep the physical finess it is recommended to:

1. Walk on a rate of 100 steps per minute.
2. Professionals recommend on a moderate fitness activity on a rate of 5 times per week, 30 minutes for each time cycle.
3. For an average person a 30 minutes walking activity takes at least 3,000 steps.
4. You can divide the walking activity to several intervals that can be done throughout the day, but each interval should take at least 10 minutes and at least 1,000 steps on each interval.
5. For a 32 years old person, to achieve the minimum needed effort in order to improve the health of the heart:
1. Males are needed to walk on an average rate of 92 to 102 steps per minute.
2. Females are needed to walk on an average rate of 91 to 115  steps per minute.

Popular Appliances

While one of the popular appliances to measure the number of the steps taken is the Padometer, but it has some issues:

• It is not enough to measure the number of steps taken. You also need to measure the effort taken while on an activity. It is measured by checking the heart beat and by setting the minimum heart beat.
• Another problem is the reliability of the padometer appliances. In some cases it may display data that are greatly higher or lower from the real result.

To improve the accuracy about the intensity of the activity you can use both a padometer and a regular hand watch. Nevertheless, the popular pulse watches are more expensive, but usually provide more reliable information about the pulse rate.

Fitness Plan

• Plan A - For moderate activity 
• Plan B - For advanced activity

Plan A

Week      |Warming:         |Fast Walking|End:           |Total

          |Moderate Walking |            |Relaxed Walking|

==========|=================|============|===============|============

1         |  5 Minutes      |  5 Minutes |  5 Minutes    | 15 Minutes

2         |  5 Minutes      |  7 Minutes |  5 Minutes    | 17 Minutes

3         |  5 Minutes      |  9 Minutes |  5 Minutes    | 19 Minutes

4         |  5 Minutes      |  11 Minutes|  5 Minutes    | 21 Minutes

5         |  5 Minutes      |  13 Minutes|  5 Minutes    | 23 Minutes

6         |  5 Minutes      |  15 Minutes|  5 Minutes    | 25 Minutes

7         |  5 Minutes      |  18 Minutes|  5 Minutes    | 28 Minutes

8         |  5 Minutes      |  20 Minutes|  5 Minutes    | 30 Minutes

Plan B

Week      |Warming:         |Fast Walking|End:           |Total

          |Moderate Walking |            |Relaxed Walking|

==========|=================|============|===============|============

9         |   5 Minutes     |  23 Minutes|   5 Minutes   |  33 Minutes

10        |   5 Minutes     |  26 Minutes|   5 Minutes   |  36 Minutes

11        |   5 Minutes     |  28 Minutes|   5 Minutes   |  38 Minutes

12        |   5 Minutes     |  30 Minutes|   5 Minutes   |  40 Minutes

From week 13 it is recommended to expand the walking time to 60 minutes on each time, and simultaneously to walk a little more fast.