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Personal Aerobic Exercise Program


Walking is the most popular form of exercise in America. It is convenient, easy, and can get you fit. You just need to make sure that you do it hard enough, far enough, long enough, and often enough. That is why CyberDiet has outlined specific goals for each of the 12 weeks of the program. The 12-week program will gradually increase your distance and speed with weekly distance, time, and frequency goals. Walking does burn fewer calories than jogging but if you walk for longer periods of time you can burn the same number of calories.

Walking Tips

  • Monitor your heart rate to make sure you are working out at an optimal intensity, check out "How to Take My Pulse".
  • A good pair of walking shoes is essential to avoid lower back, hip, knee, ankle, or foot problems.

Sneak a Walk

  • Sneak in a five-minute walk whenever possible
  • Walk during your lunch hour and get some fresh air while exercising
  • Park your car far away from your destination and walk to it
  • Set up a walking appointment instead of a sit and talk appointment

Walking Form

DO NOT bend forward while walking. Keep your chest up and out and shoulders relaxed. This is the most common mistake among walkers and may lead to lower back, leg, foot, hip, and neck problems.

Stand tall and do not slouch.

Your hands should be relaxed and slightly cupped, swing your arms so that they will brush your body.

Feet should land firmly on ground striking from heel to toe.

Push off from the toes and balls of your feet

12 Week Beginner Walking Program
Week Distance
Time Goal (min) Frequency
per week
1 1 18 4
2 1.5 27 4
3 2 36 4
4 2 35 4
5 2.5 44 4
6 2.5 43 4
7 2.5 42 4
8 3 48 4
9 3 47 4
10 3 46 4
11 3.5 53 4
12 3.5 52 4

12 Week Intermediate Walking Program
Week Distance
Time Goal (min) Frequency
per week
1 3.0 44 4
2 3.5 52 4
3 3.5 50 5
4 4 58 4
5 4 57 4
6 4 56 5
7 4.5 63 5
8 4.5 62 4
9 5 61 4
10 5 60 5
11 5.5 65 4
12 6 64 4

Walking Jogging Swimming
Cycling Cross Training in the Gym

Return to Introduction to Aerobic Program
Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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