Objective: Walk 1 hour without stopping
Definition of fundamental walking
Fundamental walking is walking at a slow, regular pace with perfectly easy breathing. You should be able to easily maintain a conversation when fundamental walking, by synchronizing your breathing with your steps. This interval training programme teaches you to fitness walk by starting with fundamental walking.
Session plan
Each 1-hour session comprises:
• fundamental walking
• stretching exercises for calves and ankles
• faster walking with the right roll-out foot movement
Your training programme
Week 1 & 2
If you are already used to walking at least 30 minutes per day, 1 weekly session is enough for this exercise.
• 15 minutes: start you session with fundamental walking
• 5 minutes: do a couple of calf and ankle stretching exercises
• 5 minutes:
start walking again by concentrating your efforts on the roll-out movement of your foot without stopping
• Finish your session with another 15 minutes of fundamental walking, and don't forget to stretch at the end.
Week 3 & 4
• 15 minutes: start you session with fundamental walking
• 5 minutes: do a couple of calf and ankle stretching exercises
• 10 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping
• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end.
Week 5 & 6
• 15 minutes: start you session with fundamental walking
• 5 minutes: do a couple of calf and ankle stretching exercises
• 15 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping
• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end.
Week 7 & 8
For example, you could walk 55 minutes on Saturday and 65 minutes on Sunday.
• 15 minutes: start you session with fundamental walking
• 10 minutes: do a couple of calf and ankle stretching exercises
• 5 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping
• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end of your session.