THE BEGINNER'S GUIDE

TO FITNESS
BEGINNER'S GUIDE
TO WALKING
If you want to start working out or simply get back in shape after

taking a break from exercise, there’s no better—or more convenient—

form of exercise than walking. Walking is low-impact and doable for

almost everyone, but if weight loss is your goal, we’re here to tell you

that intensity is the key to success. There’s no equipment or gym

membership necessary to start getting in shape with this walking

workout, it's 20 minutes long and sure to get your heart pumping. Lace

up those shoes and let’s get walking!

To get the biggest calorie burn from every step, walk briskly, purposefully, and, most important, with

good form. When you walk with proper form, you use more muscles in your upper body and core, so

you use more energy. You also activate more muscles in your hips, butt, and thighs, so you tone and

shape those areas as you move along. What’s more, walking will feel easier. Good technique

means less wear and tear on your knees, ankles, and hips, so you’re less likely to injure yourself or

have to stop because of achy joints.

5 TIPS ON GOOD FORM & PUMPING UP YOUR INTENSITY! 

1. Pump your arms!  Use a large range of motion and get them going.
The faster you move your arms, the faster your legs need to go to keep

up and you create a little momentum.  By walking a half-mile per hour

faster, you can increase the calories burn by almost 15%!

2. Tighten your abs! Pull your belly to your spine, stand up tall with
shoulders relaxed and keep your pelvis slightly tucked under.  This helps

protect your lower back while you work your abs and buns!

3. Focus on the push off.  Always walk heel to toe and focus on
pushing off each step.  Push hard into the ground and tighten the

muscles in your calves and buns each step.

4. Wear a heart rate monitor when you power walk with friends.
 This will keep you from slowing down when you hit a hill or get into a

good conversation.  By watching your heart rate monitor, you can be

assured of your effort, resulting in higher calorie burn.

5. Add terrain! Try some hills, gravel paths, walk in the sand  - Walking
 requires balance with each stride - by changing the terrain under your

feet, your body has to adjust and work harder to stay balanced. 
WALKING WORKOUT
TO BOOST YOUR WEIGHT LOSS
This workout will challenge you with intervals that increase

your intensity and encourage your body to take in more

oxygen and burn more calories. The pyramid-style format will

continue to increase the pace each time you get to the next

interval. Not only does this give you better results instantly,

but it raises your metabolism to work for a longer time after

your walking is done. This workout is formatted for a

treadmill, but if you choose to walk outside, increase your

speed accordingly. 

20-MINUTE INTERVAL WALK

MINUTE SPEED INCLINE RPE

0-2 3.0 1 4

2-4 3.5 1 4-5

4-5 4.0 1 5

5-7 3.5 1 5

7-8 4.2 1 6

8-10 3.5 1 5

10-11 4.3 1 7

11-13 3.5 1 5

13-14 4.4 1 8

14-16 3.5 1 5

16-17 4.5 1 9

17-20 3 1 4
BEGINNER'S GUIDE
TO STRENGTH TRAINING
Whether you haven’t worked out in a while or you exercise often and are always trying the latest

craze, one thing is the same: getting back to basics is good for your body. What do we mean by

that? Reacquainting yourself with some of the “old standbys” of the fitness world—think bicep

curls, push-ups, and lunges—can both help you ease back into exercising if you’ve taken time off

and perfect your form if you haven’t tried them in a while, making your other workouts more

effective. Read on to learn more about why getting back to basics is good for your body and then

try our 20-Minute Back To Basics Strength Workout on the next page!

First, let’s get something straight: moves like curls, squats, and lunges are considered “basics” not

because they’re boring, but because they’re super effective. These so-called “simple” moves are

some of the best strength training moves around to tone your muscles and sculpt a leaner, stronger

figure. They’re also the building blocks of countless other exercises—think squat jumps, side planks,

and more—so once you’ve mastered the basics, you’re able to perform dozens of other exercises

with more efficiency.

If you haven’t worked out in a while, getting back to basics can

help you ease back into a fitness routine. But even if you workout

constantly, it’s nice to brush up on the basic movements you may

not have practiced in a while. So while mixing up your fitness

routine is definitely a good idea, it’s also important brush up on

what we know works by reacquainting yourself with these essential

moves.
CAN STRENGTH TRAINING HELP WITH AGING?

Strength training can reduce the risk of degenerative diseases and the overall quality of life. As we

age, our strength levels and metabolism both decrease. That’s why it’s so important to stress your body

through exercise so it can grow stronger. Plus, the more muscle you gain, the more calories you burn

at rest! Strength training builds bone mass and as we age. This is a biggie. Miriam Nelson, author of

Strong Women Stay Young, says, "Most people don’t realize that osteoporosis and thinning bones are

preventable. And, the good news is that no matter what the condition of your bones, there are things

you can do to make them stronger and help reverse the condition.”  One of which is strength training.

“Our research shows that a program of strength training not only improves bone density but reduces

falls, improves arthritis symptoms, and increases flexibility and strength.” No matter your strength levels

or age, it’s never too late to start strength training and improve your life today.

SAFETY TIPS FOR STRENGTH TRAINING

Always warm-up before any type of workout, especially strength training. Your body needs to get

blood flowing to the working muscles gradually so that when you begin your actual workout, your

body can produce the most force possible to complete each exercise. You may start a warm-up on

a piece of cardio equipment for five minutes then perform another 2-5 minutes of dynamic

movement like walking lunges, bodyweight squats, high knees, and butt kicks.

Start with a weight or your bodyweight in which you can perform 8-12 reps, making sure the last 1-2

reps are tough to complete but don’t compensate your form. Some examples of compensating

form is over-arching of the low back, chin tucked in, and chest collapsing in instead of facing up

right. Complete 2-4 sets x 8-12 repetitions of each exercise dependent upon your current fitness

level.

Move through each movement with a controlled range of motion. Focus on the main muscles you

are working rather than just mindlessly moving through the movement.

Allow time for a cool down by gradually decreasing your heart rate. We suggest stretching after

your workout.
STRENGTH WORKOUT
FOR BEGINNERS
This 20-minute strength training routine contains some of these

building blocks of fitness: squats, lunges, planks, push-ups, and

more. It’s a quick, total-body workout that utilizes all the major

muscle groups through basic movements needed to build

strength. You’ll need a set of dumbbells (5 to 12 pounds,

depending on your fitness level) and a mat or a soft surface.

Once you finish, get a quick drink of water and go through the

list a second time. Take a few moments to stretch, and you

should have completed this strength workout in 20 minutes

or less.

20-MINUTE STRENGTH WORKOUT

MOVE REPS
BICEP CURL 12

PLANK :30

OVERHEAD EXTENSIONS 12

SQUAT 12

OVERHEAD PRESS 12

PUSH-UP 12

STATIONARY LUNGE 12/LEG

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