Fitness 9 to 5 by Shirley Archer

Author:Shirley Archer
Language: eng
Format: epub
Publisher: Chronicle Books LLC
Published: 2006-04-14T16:00:00+00:00

34. power-lunch fitness walk II: timed intervals

Vary your walking pace for measured increments to add variety and to improve your conditioning level by working at higher intensities for short periods of times. Intervals are organized by time or by distance. This workout equals twenty-eight minutes.

Warm up for five minutes with an easy stroll (page 30), at a pace of less than three miles per hour.

Increase your intensity to a moderate pace (page 58) for five minutes. This pace equals three miles per hour, about 105 steps per minute.

Increase your intensity to a moderate-to-brisk-paced fitness walk (page 82) for one minute. This pace equals four miles per hour, about 140 steps per minute.

Reduce your intensity to a moderately paced walk for five minutes.

Repeat the fitness walk for one minute.

Reduce your intensity to a moderately paced walk for five minutes.

Repeat the fitness walk for one minute.

Cool down with an easy stroll for five minutes.

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