Free Exercise Fitness Program –
Treadmill Walking Fitness Program
If you can walk, my free exercise fitness program can help you to lose weight, have more energy, be healthier, and feel younger. Once again, the philosophy of my free exercise fitness program is to start easy, and slowly but steadily build your fitness.
From a physical standpoint, this program is very easy to follow, and does eventually produce excellent results. If there is a drawback to this program, it is that it can be boring, especially at first. Don’t give up. Keep the potential benefit in mind. I recommend listening to music you enjoy during your workouts. It has been shown that when people listen to music, they workout longer and stronger. Music helps when the workouts are boring and when the workouts are difficult. More than almost any other online fitness program, this easy fitness program gives those starting with poor fitness a real chance to follow a fitness program long enough to see real results.
Disclaimer: Always consult a physician prior to beginning any exercise program. Stop exercising immediately and see a doctor if you experience any of the following: Chest pain or pressure; Nausea/vomiting; Pain in the neck, jaw, or shoulder (particularly on the left); Palpitations/irregular heartbeat; Shortness of breath or Severe pain anywhere!
Free Exercise Fitness Program Oultined
In the beginning, start on the treadmill (manual setting) and find your normal walking pace. Once you have determined your normal walking pace, subtract 0.4 mph from that. This will be your starting walking speed for the easy fitness program.
The reason for starting slower than your normal pace is because you are going to be walking for 30 minutes 4-5 times per week, and this will prevent this new level of activity from being too much of a stress to place on your body too soon. You will walk for 30 minutes at this pace for the first five workouts. If you normally walk at least 30 minutes at your normal pace without stopping without any difficulty, you may begin the program at your normal speed.
After every five workouts, you will increase your speed by 0.1 mph until you reach your normal walking pace. At that point you will increase your speed by 0.1 mph after every 10 workout sessions. This sounds like a painfully slow process, I know, but look at the math. For example, if your normal walking pace is 2.8 mph you would start the program at 2.4 mph. After 4 weeks, you would be walking at your normal pace for 30 minutes five times per week.
After 12 weeks, you would be walking 3.2 mph for 30 minutes five times per week.
After six months of following the program, you should be up to 3.9 mph for 30 minutes 5 times per week. That may not sound like much, but that is a huge jump in the amount of activity you can perform comfortably… and that directly translates into having more energy throughout the day and feeling younger.
If at any point the 0.1 mph jump seems particularly difficult, simply go back to your previous speed and perform another 10 workouts before attempting to move up again.
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At some point during your second six months of the easy fitness program, you may reach a point where you’ll reach a speed where it is no longer possible for you to walk and keep up. At that point, there are two choices:
One, you can simply begin to jog.
Two, you can add an incline. I would recommend dropping your speed at least 0.5 mph before adding your incline starting with the lowest setting possible on your treadmill perhaps even only 1% grade. At that point, after 10 workouts, you may as before build your speed back up to your personal maximum. Next drop back down in speed, but increase the incline to 2% and start over again.
Ideally, you should schedule your workouts as follows: two days on, one day off, one day on, one day off, and repeat. This is not written in stone, however. Do not let this schedule become as excuse as to why you give up on the program. You do want to be sure to participate between 4 and 5 times per week on whatever days fit your schedule.
Make the time. It’s only 30 minutes for your health and wellness.
Additional Resources
Anti-Aging Fitness Program by Dr. Gardner
Free Anti-aging Fitness Program - Get Fit at Any Age, Physical Fitness Made Easy - Discover the benefits of exercise. Start feeling younger today!
4 Easy Anti-Aging Fitness Tips
Free Tips to Help You Start a Fitness Program and Stay Motivated!
Flexibility Exercises and Training – What are the Benefits?
A review of flexibility exercises and training and why the body needs in it order to achieve a wider range of motion and stability.
The Basics of Pilates and Osteoporosis
Pilates is a popular fitness program that is known to focus on stretching, strengthening and balancing of the different areas of the body and helpful in Osteoporosis prevention.
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