The following important exercise information was provided by Atara Weisberger, Certified Personal Trainer.  Please read carefully before beginning an exercise/walking program.

Although walking is one of the safest and most convenient forms of exercise, there are some important things to consider before beginning any exercise program.

First, if you don’t exercise on a regular basis, are over the age of 40, overweight or have any other medical conditions such as a chronic illness, a history of high blood pressure, heart disease, diabetes, have experienced chest discomfort, are taking prescription medications, smoke or have problems with your back, joints, or muscles, consult your physician before beginning any exercise program.

Frequency of exercise:  To improve cardiovascular fitness, walk at least 3 to 5 times per week, with at least 1 to 2 days of rest each week.

 Intensity:  Keep a consistent, brisk walking pace if possible.  Increase intensity as exercise levels become less challenging, but don’t overdo it.  Use any of the following three methods to keep tabs on your intensity:

1.      Talk test:  If you can carry on a conversation without breathing hard, you’re on target.  If you have difficulty catching your breath, slow down your walking pace and don’t swing your arms as much.

2.      Perceived exertion:  This means tuning in to your body’s response to how hard you feel like you’re exercising and adjusting your workout levels so you can continue, while feeling good.  Rate your intensity on a scale of 1 to 10, with 1 being the lightest.  If you are accurately listening to your body, a 4 to 7 would be equal to 65 to 85 percent of your maximum heart rate.

3.      The third method is to evaluate your exercising heart rate and compare it to recommended exercising heart rates based on your age and physical condition.  Consult your physician to obtain specific age-predicted target heart rate information.

Time:  Aim for exercising for 20 to 60 minutes.  This album provides 60 minutes of continuous music, including a warm up and cool-down with music speed ranging from 125-138 beats per minute.  If you choose to stop early, be sure to cool down by reducing the workout intensity, but continue moving for at least 5 minutes to lower your heart rate.

Walking progression:  Vary your exercise intensity by changing your walking pace to include easier and more difficult workouts.

Add hills and inclines for variety.

Add walking intervals at least twice a week, alternating 2 to 3 minutes of faster walking with 1 to 2 minutes of slower walking.

Gearing up:  Invest in a good pair of aerobic shoes geared toward your activity!  Wear light, comfortable clothing that can be removed in layers. 

Have a water bottle handy and drink often before, during and after your workout.

Walking tall:  Walk with a comfortable and natural stride, letting your arms swing in opposition to your legs.

Strike the ground with your heel first and roll through your arches, pushing off the ball of your foot.

Tighten abdominals, align your posture by imagining a string running from the top of your head and down your spine, allowing your body to reach upward, with your shoulders, back and head directly over your shoulders.

As you increase walking speed, bend elbows close to your torso, place your forearms parallel to the ground; swing your arms forward and back up to chest level, not side to side.

And finally, listen to your body!  You should feel energized by your workouts, not beaten up.  Gauge your exercise routine accordingly.

Warm-up Tip for Beginners

If you need a slower warm up, try starting your walk with Track # 13 (the cool down) and then proceed to Track # 1.