Step Six - Increase the Intensity

One major reason people quit exercising is because they do too much too soon.  We are way beyond that now so no need for me to worry that you are going to drop out if I tell you to do something that might be hard for you. Please make a comment if you are reading this blog and you have been exercising. 

You should have been walking for several weeks so you should feel comfortable to increase the intensity.  Here are a few ways to bump up your intensity:   pick up your speed, increase your time, or start walking on an incline (hills).  I want you working, sweating and breathing hard now.  No more leisurely walks will be counted as your workout for the day. 

When you increase the intensity,  just pick one of the ways to start - i.e. start walking faster.  If that feels ok then next time pick up your speed and increase your time, then after a few times if that is feeling ok then go ahead and add hills.  I want you working hard but not getting injured.  If you are used to walking on a treadmill and want to go outside,  walk on the grass or at the track a few times and then onto the pavement - this is to decrease your chance of getting shin splints. 

Here is one of my favorite workouts which takes about 30 minutes: 

Do a 5 min easy walking warm-up. 

Stretch. 

Start walking at an intensity of a 5 on a scale of 1-10 (one being very easy, ten being very hard) for one minute. 

Go to a 6 for 1 min. 

Now a 7 for 1 min.

Then a 8 for 1 min 

 Finally a 9 for 1 min. 

Go back to a 5 and start over and repeat 2 more times. 

Should be at 15 minutes now.  Only five more minutes left. 

On this last set, 

Start at a level 6 for 1 min

7 for 1 min.
 8 for 1 min.
 9 for 1 min.
 Finally a 10 for 1 min.  This will be hard work. 
 After your 10 go ahead and do a 5 - 10 min. cool down (very easy) walk.

The idea is to increase your intensity every minute for 5 minutes and then bump your intensity back down and start over.  Those of you in good shape should be running at the 10 of this workout.  Good Luck!

P.S.  I would not recommend eating a big heavy meal before this workout or you might taste it agian!!!