Long, slow distance training is another method to increase the difficulty of your aerobic exercise and to burn more energy. If you find that you really enjoy walking, you can add variety to your routines by incorporating one long walk per week. This is also a great way to manage weight and lose excess fat. You can use this time to explore a beautiful park or area in your community. Or, if you're doing a long walk on a treadmill, this can be when you watch a favorite television program.

When you increase mileage, you need to observe the following basic guidelines to avoid injury:

• Do not increase your mileage until you have established a base of walking at least 45 consecutive minutes on most days of the week.

• Increase mileage by only 10 percent per week. For example, if you're walking 15 miles per week, increase by no more than 1.5 miles, for a total of 16.5 miles the next week.

• Rest at least one day per week.

• During a one-week training plan, include two short walks, two to three medium-length walks, and one long walk.

Table 15-3 shows a sample training program that includes interval walks and distance walking.

Table 15-3: Sample Intermediate to Advanced Cardio-Training Weekly Schedule

Now that you understand the variables that you have to work with, you can organize your walks accordingly. If you're not in the mood for interval walks, simply enjoy walking at a steady state. If you don't have time for a longer walk, break up your walking into two to three walks per day for ten to twenty minutes at a time. If weight loss is a top goal, try to walk at least one hour per day on an accumulated basis.