Walking
The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.
Walking is one of the best cardiovascular exercises that can be done by both men and women of all ages. To figure out just how well you are doing the following chart will help you. You will need a watch that can tell minutes and seconds and a place where you can walk one mile. Before you start the test, make sure you warm up and stretch for at least five minutes paying special attention to your calves, hamstrings and quadriceps. Walk the mile at a brisk pace without running and compare your time to the chart below. All times are in minutes and seconds.
Women |
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Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
Time | ||||||
Excellent | less than 11:54 | less than 12:24 | less than 12:54 | less than 13:24 | less than 14:06 | less than 15:06 |
Good | 13:12-14:06 | 13:42-14:36 | 14:12-15:06 | 14:42-15:36 | 15:06-16:18 | 18:18-20:00 |
Average | 14:07-15:06 | 14:37-16:00 | 15:07-16:06 | 15:37-17:00 | 16:19-17:30 | 20:01-21:48 |
Fair | 15:07-16:30 | 16:01-17:06 | 16:07-17:30 | 17:01-18:06 | 17:31-19:12 | 21:49-24:06 |
Poor | greater than 16:30 | greater than 17:06 | greater than 17:30 | greater than 18:06 | greater than 19:12 | greater than 24:06 |
Men |
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Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
Time | ||||||
Excellent | less than 11:54 | less than 12:24 | less than 12:54 | less than 13:24 | less than 14:06 | less than 15:06 |
Good | 11:54-13:00 | 12:24-13:30 | 12:54-14:00 | 13:24-14:24 | 14:06-15:12 | 15:06-15:48 |
Average | 13:01-13:42 | 13:31-14:12 | 14:01-14:42 | 15:13-16:18 | 16:19-17:30 | 15:49-18:48 |
Fair | 13:43-14:30 | 14:13-15:00 | 14:43-15:30 | 15:13-16:30 | 16:19-17:18 | 18:49-20:18 |
Poor | greater than 14:30 | greater than 15:00 | greater than 15:30 | greater than 16:30 | greater than 17:18 | greater than 20:18 |
I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !