How Much, When, and How Far?

The immediate physical effects and overall results of your jogging or walking program will depend upon your present activity level, weight and age. If you are inactive and/or overweight and/or elderly, consider participating in a beginner level program. Progress to a more advanced level only when you feel the need for challenge, and are physically prepared.

Selecting an easier program from the beginning will create less opportunity for injury and frustration and will create greater opportunity for physical benefits and a sense of accomplishment. When developing your jogging and walking pro gram you should:

1. Learn how to take your pulse and monitor your target heart rate. (Examine chart on Page 16)
2. Set personal goals for:
the duration of jogging and walking, and/or
the distance of jogging and walking.

The following charts should be utilized as a guideline only Speed and distance will vary according to your level of fitness, weight and age. Try to complete each walking, jogging, or running period at a continuous, comfortable pace. Remember to always listen to your body. If it tells you to slow down, or stop, that is what you should do. If you do not have any muscle soreness or stiffness, and can talk easily while you walk, you may want to proceed to a jogging program, or begin competitive race-walking.

Walking Program

To begin your jogging program, a walk/jog transition may be necessary. This level of participation involves jogging for one minute at different intervals during your walk. The one-minute jogs may be Jogging Program inserted at any point during the walk when you feel you are prepared. Build to five, one-minute jogs as part of a 45-minute walk/jog transition.

When you desire further challenge increase the jogging time to one 3-minute jog and a 12-minute walk. Try to build to a continuous 35-minute jog, four times per week.

If you possess a competitive spirit, running races may be most satisfying to your needs. An advanced jogger should be able to complete a 35-minute jog, 4 times per week before proceeding to a competitive running program. Also, you should feel willing and able to increase your speed.

Competitive Running Program

Some Training Tips for the Competitive Runner :

1. Train on an "easy day, alternated with a hard day" cycle. Runs on alternate days should be easier, to enable the body to recover adequately;
2. Be reasonable with your goals ;
3. Continue to monitor your pulse rate ;

Target Heart Rate
Activity intensity can be measured by heart rate. During jogging or walking the heart rate increases, as the cardiovascular system supplies the working muscles with the extra oxygen they need. The "Target Zone" is the range of heart rates within which jogging or walking is most efficiently improving the aerobic aspect of your cardiovascular system.
Note:
To determine if you are exercising at the correct intensity stop your activity momentarily take your pulse for 10 seconds and then multiply by 6. Check the chart below and see if your pulse rate falls within the target zone. In the beginning keep your pulse rate near the lower limit. As you become fitter, your target heart rate can approach the upper limit.

Heart Rate Target Zone

Calorie Expenditure
Fat loss or gain depends on the balance between the amount of calories consumed, and the amount of calories burned, through physical activity The excess calories consumed over and above those that are expended will cause you to gain weight. In order to lose weight, you must take in fewer calories than you expend, and to maintain your weight the body must consume the same amount of calories that you expend. The results of combining exercise and reducing food intake will depend upon age, sex, body build, metabolic rate, the intensity of your activity level, and motivation. You may achieve the most satisfaction by remembering that regular jogging, walking or other forms of exercise are just as important as watching what you eat.