Am I Fit Enough

Walking Fitness Guidelines

Maria Mascia has designed a program and advice for Via Walking participants. We completely embrace "walking plus talking" a very healthy and fun way to explore beautiful Tuscany. Thank you Maria

"I specialize in fitness for 50plus adults and have received an award for working with older adults through the YMCA. I have been in the fitness industry for 12 years and have trained a diverse range of people ranging from young adults to older adults. I have a fitness qualification and work with the YMCA and a personal trainer." Maria Mascia is currently running walking sessions at the YMCA.

Training Techniques to Improve Walking Fitness

Walk heel to toe with shorter strides, it is easier on the joints.

Swinging your arms will give you a better aerobic workout.

Walk briskly as if you are late for an appointment, breath freely as you move but not so fast that you can’t talk. It’s fine to be a little winded. If you find yourself having trouble catching your breath, it is time to slow down.

Walk up hills

Hills help you push your leg muscles even more and great training for Tuscany.
Ideally aim for 30 minutes of brisk walking 5 days a week. To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

Walking Program

An easy to follow schedule. You begin with 15-minute walks and in 12 weeks you will be walking 60 minutes comfortably. Warm up and cool down times are included in the program minutes. Be sure to stretch after your walks.

• Try to keep your easy and hard days in order.
• If you are tired one week just repeat the last week’s schedule
• It’s fine to take a day off once a week. Choose one of the lighter days (Sunday or Wednesday for this.)
• If you are already walking 5 days per week for an hour or more, change your route, add some hills even if you have to go up and down the same hill 3 or 4 times.
• You could also add a little interval training. Walk faster than normal walking pace for 20 to 30 seconds then slow down for 2 minutes. Repeat 6 to 8 times. Doing this once or twice a week is enough with a couple of days of regular walking in between.
• This type of walking will help increase your aerobic fitness.

WEEK	SUN	MON	TUE	WED	THU	FRI	SAT
1	15 min	15 min	20 min	15 min	20 min	15 min	20 min
2	15 min	20 min	20 min	15 min	20 min	15 min	25 min
3	15 min	25 min	20 min	15 min	25 min	20 min	25 min
4	20 min	30 min	20 min	20 min	25 min	20 min	30 min
5	20 min	30 min	30 min	20 min	30 min	20 min	35 min
6	25 min	30 min	30 min	25 min	30 min	25 min	40 min
7	25 min	30 min	40 min	30 min	30 min	30 min	40 min
8	25 min	30 min	40 min	30 min	40 min	30 min	50 min
9	30 min	40 min	40 min	30 min	40 min	40 min	50 min
10	30 min	40 min	50 min	30 min	50 min	40 min	50 min
11	40 min	40 min	50 min	40 min	50 min	40 min	50 min
12	40 min	40 min	60 min	40 min	60 min	40 min	60 min