Walk Strong, Look Up by Chantel Hobbs

Author:Chantel Hobbs
Language: eng
Format: epub
Publisher: Baker Publishing Group

In addition, each walk has a catchphrase or a tagline to go along with it. In each pre-walk challenge you will learn more about how to integrate this phrase into your walk. Be ready when you return to reflect for a few minutes on the thrill that comes with knowing you’re making headway!

The Pledge Test

The Pledge test is based on (yes, you likely guessed it) the Pledge of Allegiance! When it comes to exercise, talking while you’re moving is one of the simplest ways you can measure your intensity. Know this: other than the first few minutes you’ll spend warming up, you should not be able to carry on a conversation effortlessly, as if you were strolling down the street on a cool, crisp, autumn day, window shopping with a girlfriend. However, on the other extreme, you also shouldn’t be gasping for air while you walk, to the point that an exercise partner would wonder if she should go get help!

The best-case scenario is for you to know how to gauge your intensity alone. (Having a walking partner isn’t and shouldn’t always be an option.) While having a conversation with yourself to check your breathing is fine by me, you may want to avoid getting carried off to the funny farm! This is why the Pledge test works. It is something you can do quickly, easily, and many times throughout a walk. It will also help you gauge your cardiovascular improvement.

Here is the Pledge of Allegiance broken down into four lines:

(Line 1) I pledge allegiance to the flag of the United States of America

(Line 2) And to the republic for which it stands

(Line 3) One nation, under God, indivisible

(Line 4) With liberty and justice for all

During your walk, periodically take the Pledge test. Be careful not to place your right hand over your heart. Someone driving by may think you’re having a heart attack and call 9-1-1!

Here’s how each line corresponds with your four training zones: warm-up, endurance, strength, and athletic.

Warm-up zone: You can say all four lines, or most of it, with just one breath.

Endurance zone: You can still make it through most, if not all, of the third line before needing another breath.

Strength zone: You need to take a breath somewhere in the second line.

Athletic zone: You need to stop and take a breath anywhere in the first line.

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