ACTIVITY PROGRAMS

I have put together some basic programs for two most popular sports, leisure and activities; walking, and swimming. Over time we will keep adding to this section. Let us know if there is anything you think we should include.

WALKING PROGRAM

Beginner Program

Overview

If you are just starting out on an activity / exercise regime and haven't exercised for a long period of time and are not sure where to begin, then you should try this Beginner Walking Program.  Over a 4 week period you will be taken through 8 workout levels.  Level 1 being the easiest and level 8 is the hardest. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.

Workout Goal

The Beginner Walking Program will improve your fitness to a level that suits you until you can complete 3-4 kms in under 45 minutes.

Week One


Ease into week 1 by starting with phase 1 and then building up to phase 2 later in the week.

Phase One Day 1 15 min walk Goal - 0.8 - 1 km
Day 2 Day off  
Day 3 15 min walk Goal - 0.8-1 km
Day 4 Day off  
Day 5 20 min walk Goal - 1.2-1.4 kms
Phase Two Day 6 20 min walk Goal - 1.2-1.4 kms
Day 7 Day off  

Week Two

Begin phase 3 early in the week, then increase up to phase 4 later in the week.

Phase Three Day 1 24 min walk Goal - 1.4-1.6 kms
Day 2 Day off  
Day 3 24 min walk Goal - 1.5-1.7 kms
Day 4 Day off  
Day 5 28 min walk Goal - 1.9-2.1 kms
Phase Four Day 6 28 min walk Goal - 2.0-2.2 kms
Day 7 Day off  

Week Three

Start week 3 with phase 4 and advance the walking sessions a little more with phases 5 and 6 towards the end of the week.

Phase Four Day 1 32 min walk Goal - 2.2-2.5 kms
Phase Five Day 2 Day off  
Day 3 32 min walk Goal - 2.2-2.5 kms
Day 4 Day off  
Day 5 36 min walk Goal - 2.7-2.9 kms
Phase Six Day 6 36 min walk

Goal - 2.7-2.9 kms

Day 7 Day off  

Week Four

For the last week of the program try to introduce phases 7 then later in the week phase 8.

Phase Seven Day 1 40 min walk Goal - 3.0-3.2 kms
Day 2 Day off  
Day 3 40 min walk Goal - 3.2 - 3.5 kms
Day 4 Day off  
Day 5 44 min walk Goal 3.5 - 3.8 kms
Phase Eight Day 6 44 min walk Goal 3.5 - 4 kms
Day 7 Day off  



Visit eFit Academy for more activity programs.

 

Disclaimer

These programs provide general guidelines only and assumes no pre existing medical conditions. This program does not take into account any specific medical, physical or individual training advice requirements.  Please note it is not advisable to begin an exercise program whilst you are pregnant; please consult your physician for advice.

The information, facts, and opinions provided are no substitute for professional advice. Always consult your physician for any medical advice, diagnosis, or treatment and before undertaking an exercise or dietary program.

Please understand that you are solely responsible for your health selection and performance during the program, and do so at your own risk. In no way is Sue Stanley or Sue Stanley consultants or advisors who have contributed to the program are responsible for any kind of injuries or health problems that might occur due to the use of this program or the advice contained in it.