Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Week 1
Monday
Tuesday (optional)
Wednesday
Thursday
Friday
Weekend Workout
(optional)
Easy Walk:
4-5 mins
Easy Walk:
5-10 mins
Easy Walk:
4-5 mins
Easy Walk:
5-10 mins
Rest
Stretch: 2 mins
Stretch: 2 mins
Easy Walk:
10-12 mins (window
shopping
is great!)
Easy Walk:
8-10 mins
Easy Walk:
4-5 mins
Easy Walk:
8-10 mins
Rest
Easy Walk:
10-12 mins
Stretch: 2 mins
Stretch: 2 mins
Brisk Walk:
3-6 mins
Brisk Walk:
3-6 mins
(remember: rest
when necessary)
Rest
Brisk Walk:
12-15 mins
(dont window shop,
keep moving!
Week 3
Easy Walk:
4-5 mins
Easy Walk:
10-12 mins
Stretch: 2 mins
Easy Walk:
10-12 mins
Stretch: 2 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 4
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Easy Walk:
5-6 mins
Easy Walk:
12-15 mins
Easy Walk:
5-6 mins
Easy Walk:
12-15 mins
Rest
Brisk Walk:
12-15 mins
Brisk Walk:
4-8 mins
Stretch: 2 mins
Brisk Walk:
4-8 mins
Stretch: 2 mins
Alternate Activity
of your choice:
Go dancing, rake
leaves...for 15+ mins
Easy Walk:
13-16 mins
Alternate Activity
of your choice:
20+ mins
Easy Walk:
15-20 mins
Stretch: 2 mins
Week 5
Stretch: 2 mins
Easy Walk:
6-8 mins
Easy Walk:
12-15 mins
Easy Walk:
6-8 mins
Brisk Walk:
12-15 mins
Brisk Walk:
8-10 mins
Stretch: 2 mins
Brisk Walk:
8-10 mins
Stretch: 2 mins
Stretch: 2 mins
Stretch: 2 mins
Week 6
Easy Walk:
8-10 mins
Easy Walk:
12-15 mins
Easy Walk:
8-10 mins
Brisk Walk:
12-15 mins
Brisk Walk:
10-12 mins
Stretch: 2 mins
Brisk Walk:
10-12 mins
Stretch: 2 mins
Stretch: 2 mins
Stretch: 2 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 7
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
14-24 mins
Alternate Activity
of your choice:
20-30 mins
Eask Walk:
15-20 mins
Brisk Walk:
15-20 mins,
Rest
Easy Walk:
15-20 mins
Stretch: 2 mins
Stretch: 2 mins
Easy Walk:
20-25 mins
Easy Walk:
8-10 mins
Brisk Walk:
20-25 mins
Stretch: 2 mins
Brisk walk:
10-15 mins
Stretch: 2 mins
Alternate Activity
of your choice:
30+ mins
Easy Walk:
5-10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 4-6 times
Easy Walk: 3-5 mins
Week 8
Power Intervals:
Total time:
14-24 mins
Easy Walk:
5-10 mins
Brisk Walk:
15-20 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 4-6 times
Easy Walk: 3-5 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 9
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
16-27 mins
Easy Walk:
25-30 mins
Brisk Walk:
25-30 mins
Alternate Activity
of your choice:
40+ mins
Brisk Walk:
25-30 mins
Rest
Easy Walk:
30-40 mins
Easy Walk:
5-10 mins
Stretch: 2 mins
Week 10
Easy Walk:
20-30 mins
Stretch: 2-5 mins
Stretch: 2 mins
Brisk walk:
10 mins or include a
hill incline, or stairs
in your route
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
(BACK TO BASICS
WEEK!)
Easy Walk:
5-10 mins
Stretch: 2 mins
Alternate Activity
of your choice:
40+ mins
Easy Walk:
20-30 mins
Brisk Walk:
20-30 mins
Stretch: 5 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 11
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
22-37 mins
Easy Walk:
25-35 mins
Brisk Walk:
15-20 mins
Challenge yourself
to walk faster than
usual or walk slower
and wear a weighted
backpack.
Brisk Walk:
25-35 mins
Alternate Activity
Day:
Activity of your
choice: 40+ mins
Find a park or
outdoor trail:
Brisk Walk:
30-40 mins
Easy Walk:
5-10 mins
Brisk Walk:
5-10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 6-8 times
Stretch: 5 mins
Stretch: 5 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 12
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
22-37 mins
Easy Walk:
5-10 mins
Easy Walk or
Alternate Activity
of your choice:
30-45 mins
Rest
Brisk Walk:
30-45 mins
Easy Walk:
30-45 mins
Alternate Activity
of your choice:
45+ mins
Brisk Walk:
30-45 mins
Easy Walk:
5-10 mins
Brisk Walk:
5-10 mins
Brisk Walk:
20-30 mins
add some high knee
marches near the end
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Easy walk:
5-10 mins
Brisk Walk:
20-30 mins or include a hill, incline,
or stairs in your route
Easy Walk: 3-5 mins
Power Intervals:
Total time:
32-37 mins
Easy Walk: 10 mins
Brisk Walk: 10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 6-8 times
Easy Walk: 3-5 mins
Easy Walk:
10-15 mins
Brisk Walk:
20-30 mins
add some high knee
marches near the end
Stretch: 5 mins
Stretch: 5 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Week 14
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
32-37 mins
Easy Walk:
5-10 mins
Easy Walk:
10 mins
Brisk Walk:
25-35 mins or include
a hill, incline, or stairs
in your route
Brisk Walk:
25-35 mins and add
some high knee
marches and side
lunges near the end
Alternate Activity
of your choice:
45+ mins
Alternate Activity
of your choice:
45+ mins
Easy Walk:
10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Brisk Walk:
25-35 mins or include
a hill, incline, or stairs
in your route
Brisk Walk:
30-40 mins
Power Intervals:
Total time:
35-40 mins
Brisk Walk:
20-25 mins or include a hill, incline,
or stairs in your route
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Brisk Walk:
30-45 mins
Stretch: 5 mins
Brisk Walk:
40-45 mins
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA
TM
Monday
Tuesday
Wednesday
Thursday
Friday
Weekend Workout
Power Intervals:
Total time:
35-40 mins
Hill Walk:
Total time:
30-45 mins
Brisk Walk:
30-45 mins
Alternate Activity
of your choice:
45+ mins
Stretch: 5 mins
Brisk Walk:
20-35 mins or include a hill, incline,
or stairs in your
routine
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Stretch: 5 mins
Congratulations! Now that you have completed the AHA 16-week walking program, continue to make walking a regular part of your life. For
ongoing weight control, health and energy, your goal is to walk a minimum of 45-60 minutes per day, 5 days a week. As youve learned in this
this program, vary your speed, course and time to challenge yourself and to keep your program interesting. Youre now on your way to a
healthier lifestyle!
Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA