Walk your way to fitness

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Many folks will find themselves traveling at a rate of about 30 minutes a mile at first, but even if you're unaccustomed to strenuous activity, you can gradually achieve 20and 15minute miles-or three to four miles per houras your conditioning progresses . . . so plan your time accordingly. (You may want to premeasure a course, by driving over it in your car, in order to record and evaluate your initial performance and later improvements.)

Of course, it's best to start out covering short distances — perhaps as little as a half-or quarter-mile — and allow your muscles to adapt to the new stresses being put upon them. The Complete Book of Walking cautions beginners on three points: You should not walk so vigorously that you can't carry on a conversation, or whistle, as you go . . . you should feel no pain . . . and you should experience no great fatigue (that is, find yourself excessively tired during the remainder of the day following your walk). If your body disagrees with even one of these statements, you're simply going at it too hard for your present level of conditioning.

A reasonable goal, after six to eight weeks, would be to travel a full two miles in 40 minutes. Then you might aim, after 16 weeks of regular exercise, to accomplish three miles in 48 to 60 minutes. From that point on you'll be in good condition and should be enjoying your outings.

ADDING ON

If you use common sense from the start, chances are good that you'll soon become enthusiastic about the sport. You may even decide to organize your friends and neighbors into a walking club or to take up supplemental activities such as hiking, backpacking, or bicycling. In fact, after a while you may even decide to try jogging. If so, fine . . . at the very least, your walking experience will greatly improve the possibility of long-term running success!

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