|
|
|
WHAT'S NEW
|
 |
|
|
|
|
|
Fitness Express: Part 1
|
|
|
Gear up for charity walks with our eight-week program.
|
|
|
By The YMCA and Homemakers
|
|
|
|
|
Step into a training program that's right for you
How far in advance should you start training for a charity walk? The start date of your training program depends on your fitness level and the type of charity walk you are undertaking. If you're inactive, we suggest you begin training four months in advance. If you are relatively fit and active (exercise at least three times per week), you may need to train for only a month. We've developed an eight-week program for women whose fitness level is mid-range, between "inactive" and "relatively fit and active." This program follows the FITT formula:
FREQUENCY How often you walk. Start with a frequency you can manage. For some, this will be two times a week; for others it will be daily. Choose a frequency appropriate to your current level of fitness.
INTENSITY The pace you are walking or how hard you are working. Start with an intensity you can manage. That means a stroll for some, but a brisk walk for others. Choose an intensity appropriate to your current level of fitness.
TIME How long you walk during each session. Start with a minimum of 10 to 20 minutes and build up from there. Add more time to your training walks each week as your charity walk approaches. For example: add five minutes each week. Walking for 45 to 60 minutes is roughly equivalent to five kilometres (depending on your pace).
TYPE The exercise you are doing. In this case, it is walking, but it could also be powerwalking or running.
Putting it all together. Find the FITT formula combination that's right for you, based on your current fitness level -- and goals.
For those at mid-level fitness, we suggest starting this program eight weeks prior to your charity walk. You can adjust the intensity and time, but keep the frequency consistent, or adjust the frequency and intensity while keeping the time consistent. The key is to slowly and progressively challenge your body to adapt to the increased workload. Listen to your body and adjust the program accordingly.
Click here for an 8-week FITT chart.
Click here for 5 excellent stretches for warming up and cooling down.
|
|
|
|
|
|
|
|
|
|
|
|
 more articles |
|
|
|
|
|
|
