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A Beginning Schedule: This is an 8-week beginner’s schedule. By 8th week your total time will be 30 minutes. When you get done with each week you can progress to next level. Each walking session starts with a 5-minute warm-up. The aerobic stage starts by increasing walking speed. A rule of thumb to judge if you are going fast enough is you find yourself swinging your arms with each stride. Next slow down to relax your body and cool off for 5 minutes. If you think you are not ready to progress to next week, stay at same level until you feel you are ready.

Week One: Warm up 5 minutes, aerobic stage 5 minutes, Cool down 5 minutes Week Two: Warm up 5 minutes, aerobic stage 7 minutes, Cool down 5 minutes Week Three: Warm up 5 minutes, aerobic stage 9 minutes, Cool down 5 minutes Week Four: Warm up 5 minutes, aerobic stage 11 minutes, Cool down 5 minutes Week Five: Warm up 5 minutes, aerobic stage 13 minutes, Cool down 5 minutes Week Six: Warm up 5 minutes, aerobic stage 15 minutes, Cool down 5 minutes Week Seven: Warm up 5 minutes, aerobic stage 18 minutes, Cool down 5 minutes Week Eight: Warm up 5 minutes, aerobic stage 20 minutes, Cool down 5 minutes

After week eight; Congratulations. You are ready to move up to advanced level. Your next goal is eventually 30 minutes at aerobic stage.

Jeopardizing your health is last thing Nature Boy wants. Please check with your doctor before starting a walking program. We want to make this a healthy start to a better lifestyle.

Kevin Doberstein has been a natural bodybuilder for the past 25 years. 15 years as a gym owner in Northern Wisconsin. Kevin enjoys walking on the Ice Age Trail in northern Wisconsin with Charliee the Wonder Dog. You can visit his site and join his newsletter at www.nature-boy.bodybuilding.com. You can contact him about articles or bodybuilding at natureboy_bodybuilding@hotmail.com.