Walking Program

This is a FREE walk program open to anyone who has checked with their personal physician and is cleared to participate in physical exercising.

Half-Marathon Walk Training Schedule

Week
Sun.
Mon.
Tue.
Wed.
Thur.
Fri.
Sat.
Total
1
4
Off
3
Off

3

Off
3
13
2
5
Off 3 Off 3 Off 3
14
3
6 Off
3
Off
3
Off
3
15
4
7 Off 3 Off 3 Off 4 17
5
7 Off 3 Off
4
Off
4
18
6
7
Off
4
Off
4
Off
4
19
7
8
Off 4 Off 4 Off
4
20
8 9 Off 4 Off 4 Off
4
21

9

10 Off 4 Off 4 Off 4 22

10

8 Off 4 Off 4 Off 4 20

11

12 Off 4 Off 4 Off 4 24

12

8 Off 4 Off
4
Off
4
20

13

14 Off
4
Off
4
Off
4
26
14 6 Off
4
Off
4
Off
4
18
15 6 Off 4 Off 4 Off
4
18
16 13.1 (whichever day)

Keep track of your mileage, how you feel, what you wore, speed, what you ate and drank.

 

Object:      We believe in giving back to the community that support our vision of a healthier America.  That’s why we are offering this FREE walk program. Exercise walking is one of the best things you could possibly do to better your health. It is also very easy to do and the cost is minimal. The benefits you get from exercise walking are many and include helping you to maintain a healthy weight, reduction of cholesterol levels, and improving your cardiovascular health. To feel your best, stay healthy, perform best and recover fast start your day with a good breakfast.

Sample Breakfast: 1 cup oatmeal, 1 scoop Maximum Muscle Intensifier with orange juice, 2 Daily Stack Vitamins, and water. Supplements by Yohnnex Nutrition…


Remember to check with your doctor before starting this (or any other) exercise program.


Select your weight:
 pounds  
Select your pace:
  Miles or  Kilometers per hour
Enter your distance:
You expended:  calories, and may have a meal of:
Note: Walking calories are based on our walking calories chart. The funny menu is for entertainment purposes only and doesn’t represent what you could or should actually eat. Recalculate your total to see more silly combinations.

Weight in Pounds

Speed Pounds 100 120 140 160 180 200 220
2.0 mph 65 80 93 105 120 133 145
2.5 mph 62 74 88 100 112 124 138
3.0 mph 60 72 83 95 108 120 132
3.5 mph 59 71 83 93 107 119 130
4.0 mph 59 70 81 94 105 118 129
4.5 mph 69 82 97 110 122 138 151
5.0 mph 77 92 108 123 138 154 160
6.0 mph 86 99 114 130 147 167 190
7.0 mph 96 111 128 146 165 187 121

Target Heart Rate

Your target heart rate helps you to know if the intensity of your exercise is enough to produce health benefits. If your heart rate is too low, then you’re not benefiting from your exercise efforts. If your heart rate is above your target heart rate, then you’re working too hard and need to slow down.

Here’s how to check if you are within your target heart rate zone:

  • Right after you stop exercising, take your pulse: Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam’s apple. Or try the pulse spot inside your wrist just below the base of your thumb.
  • Count your pulse for 10 seconds and multiply the number by 6.
  • Compare the number to the right grouping below: Look for the age grouping that is closest to your age and read the line across. For example, if you are 43, the closest age on the chart is 45; the target zone is 88 to 131 beats per minute.

The chart below is provided for informational purposes only. Please consult your doctor if you have questions about your target heart rate zone.

Age Target Heart Rate Zone
(Beats per Minute)
20 years 100 to 150
25 years 98 to 146
30 years 95 to 142
35 years 93 to 138
40 years 90 to 135
45 years 88 to 131
50 years 85 to 127
55 years 83 to 123
60 years 80 to 120
65 years 78 to 116
70 years 75 to 113

 

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