Exercise Plan: Walk

I haven't put too much though into my exercise plan beyond walking.  Last week, before the cold sucked all my energy away I was doing pretty good.  No extreme walking, but I don't want to injure myself either.  I did get up to 3.5 miles per hour on the treadmill at one point for about ten minutes.  It was difficult enough that I don't think I am ready to go any faster.  After warming up I can consistently walk at 2.5-3.0 miles per hour and not feel like I am dying.

On the days I didn't work, I was walking 1.25 miles twice for a total of 2.5 miles a day.

On the days I worked, I was walking 1.25 miles once for a total of 1.25 miles a day.

I try to go faster so it doesn't take as long.  Let's face it, there are a lot of things I rather be doing than exercising.  While typing this, I was interested in seeing how my speed compares to the data of the internet.  I found that according to Wikipedia, the average preferred walking speed is 3.1 miles per hour.  So I am still under average if that is correct.  I also read in multiple places that 4 miles per hour is considered a brisk walk.  Frankly, if I were to try for 4 miles per hour I would have to be running.  I can barely stay at a walk at 3.5 miles per hour.  My legs just don't go that fast in walk mode at this point.

I also read that the speed you go doesn't matter, but rather how long you have your heart rate elevated.  Therefore you need to go fast enough to elevate your heart rate.  This is why I have been trying to walk twice on the days when I can.  It is healthier and will burn more calories.  This article was a pretty interesting read.

Finally, I found this article on at Livescience.com about a study involving walking speed and life expectancy.  It says, "Those who walked 1 meter per second (about 2.25 mph) or faster consistently lived longer than others of their age and sex who walked more slowly, the study showed."

What I am taking away from all this is that I need to walk at least 2.25 mph, but even higher if that is what it takes to get my heart rate up, and the longer I walk the better.

I'd like to start going back to my Friday morning Zumba class, though if I get a new job that will not be an option.  Other than walking, I know I should be doing some resistance training.  I am so weak I can't even do a set of 10 without majorly struggling on some muscles.  Maybe I need to get some easier bands.