keep finding a way to keep walking

Hooray! I put it into my schedule today a workout on my recumbent bike for 30 minutes. I applied the principle of interval training where I cycled for different resistant levels at a fast pace. The higher resistance levels push my heart rate up to where my cardiologist wants it in a work out. I was also breathing deeper with higher intensity. 

5 minute warm-up and level 1

3 minute warmup at level 2

3 minute warm-up at level 3

3 minute higher reps at level 2

3 minute higher reps at level 3

2 minute higher reps at level 4

3 minutes higher reps at level 3

2 minutes higher reps at 2

1 minute at higher reps level 4

3 minute less intensity at level 2

2 minute cool down at level 1

5 minutes after workout heart rate recovered back to normal.

There is nothing written in stone other than I did it. The intervals can be changed. This type of training can be applied to walking, running, swimming just as easy. Intensity has to be personal and factor in age, conditioning and heart monitoring. For me it would be unwise to train as a twenty year old who is possibly training for competition.

I was reading Leslie Leland Fields blog where she walks in the mountains where she lives

Kodiak

on Kodiak Island. Her pictures are breathtaking. She calls her walks her prayer walks. I would be praying to on an Island that has the biggest bears. 

Sue and Rick have been walking all winter with the limited snowfall. They spend a lot of time in the Illinois wetlands. 

Barb has been keeping up with her indoor walking. 

Where are you at? I hope to encourage you with mini walks throughout the day. Others may be able to walk 10 steps, and others like me are trying to carve out a thirty minute workout. You know where you are at. If you are older you probably have an idea what your doctor thinks you should be trying to do. Most of us can still improve the quality of our life by moving. If we are older it may take a little longer to improve strength and aerobic performance, but the science it there that we can do this well into our 90’s.

In our 20’s we had maximin results. That declines as we age but we still get results or improvement. 

keep finding a way to keep walking