Walk + Tone Overview: How to Use the Plan
Walk + Tone is easy to do: We provide a three-step exercise menu that you can follow five days a week--with two days off! We suggest walking, but you may substitute a comparable activity of your choice. You'll alternate aerobic exercise one day with strength training the next, helping to tone and firm your arms, thighs, and abdominal muscles. Remember: All you need is a minimum commitment of 30 minutes a day to reap great benefits.
Strength Training: Set Up
You don't need to join a gym or exercise class or invest in costly equipment for the Walk + Tone program. All you need is about five square feet of floor space, a coffee table or chair, and three sets of dumbbells: 5, 8, and 10 pounds for women; 15, 20, and 25 pounds for men. Some of the exercises require no weights at all. You can also try using cans of soup as weights, if it doesn't feel too awkward. Bottom line: You can start toning up right now--no excuses!
Each strength training session consists of two to three upper-arm exercises or three thigh exercises, along with three abdominal exercises. You will perform one set of each exercise until fatigued (as many reps as it takes). sets & reps >
Aerobic Activity
Each aerobic session is dedicated to at least 20 minutes of aerobic activity. There are three suggestions for you to choose from--or you may substitute one of your own.
Bottom line: It doesn't matter what type of aerobic exercise you do, as long as you do it on a regular basis (three or more times a week). So, find something you enjoy, such as brisk walking, jogging, cycling, cross-country skiing, basketball, dance aerobics, or cardio-kickboxing. Or, dust off that treadmill, stationary bike, or StairMaster you bought a few years ago and get moving again.* why aerobic activity? >
Tips for Success
Now, please read these tips for success to help you use this program successfully.
Your Daily Exercise Menus for Walk + Tone
 Day 1
Day 2
Day 3
Day 4
Day 5
Sources
• C.C. Cunningham, M.S., owner of Performenhance: Sport & Adventure Athlete Training, Chicago, IL.
• Chad Tackett, ThirdAge personal trainer and owner of Global Health and Fitness.
• Dixie Stanforth, M.S., personal trainer, lecturer, Dept. of Kinesiology, University of Texas, Austin.
* Note: If it has been several months or years since you've exercised, get your doctor's okay before beginning the ThirdAge Tone-Up Program.
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