Speed Walking

Today’s Exercise Monday Post:

Hello People! Today is the last day of a year as I write this. I am looking ahead to the new possibilities of increasing my stamina and health through nutrition and exercise.  Today’s idea may not appeal to all but I wanted to throw it out there in case you were bored with the same old same old.  It’s called speed walking and if you already enjoy walking and want to kick it up a notch, well here it is:

“Do each of these speed walks once a week, allowing at least 2 days between speed sessions for your muscles to recover. Stick to a moderate pace the rest of the week. Warm up by walking at an easy pace for 5 minutes; do the same to cool down afterward.  If your walking speed is less than 3.5 MPH (or more than a 17-minute mile), aim for the lower range of steps per minute (SPM) in the chart below.  If you walk faster, use the higher end of the SPM range.  Check your pace with a pedometer to track the number of steps you take in 3 minutes, and then divide by 3.  If you don’t have a pedometer simply count your steps for 60 seconds.  as the weeks pass, you’ll get a better feel for your speed.”

Week    Short & Fast (20 min)                       Long & Steady

1                 120-130 SPM                    120-130 SPM for 35 minutes

2                 125-134 SPM                    120-130 SPM for 40 minutes

3                 129-138 SPM                    120-130 SPM for 45 minutes

4                 133-142 SPM                    120-130 SPM for 50 minutes

5                 137-146 SPM                    130-150 SPM for 35 minutes

6                 140-150 SPM                    130-150 SPM for 40 minutes

7                 143-153 SPM                     130-150 SPM for 45 minutes

8                 145-155 SPM                    130-150 SPM for 50 minutes

How Fast Are You Going?

To estimate our walking speed, count the number of steps you take per minute (SPM)

120 SPM = 3.0 MPH

130 SPM = 3.5 MPH

140 SPM = 4.0 MPH

150 SPM = 4.5 MPH

155 SPM = 5.0 MPH

This plan was found in Prevention magazine in the August 2006 edition.  It was developed by Boston based walking expert and biomechanist Mark Fenton.


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