I would like to offer a Beginners Walking Program for women who have limitations on how much they can do because of excess weight. This is a 12 week program and will slowly build your endurance as the weeks progress. You can slowly start implementing a weight training routine as you get stronger. I will be designing a routine specifically for you.    

                                                                                                                       

Week Warm-up Brisk walking Cool-down
 
1 5 minutes 5 minutes 5 minutes
2 5 minutes 7 minutes 5 minutes
3 5 minutes 9 minutes 5 minutes
4 5 minutes 11 minutes 5 minutes
5 5 minutes 13 minutes 5 minutes
6 5 minutes 15 minutes 5 minutes
7 5 minutes 18 minutes 5 minutes
8 5 minutes 20 minutes 5 minutes
9 5 minutes 23 minutes 5 minutes
10 5 minutes 26 minutes 5 minutes
11 5 minutes 28 minutes 5 minutes
12 5 minutes 30 minutes 5 minutes
 
U.S. Department of Health and Human Services, 2006