Why walk?: Health benefits of walking. Safety advantages of walking The myth of "no pain, no gain". A cardiologist's view of walking: Walking and health. What is fitness walking?. Special medical aspects of walking. Testing rob sweetgall. The exercise tolerance test. Running. Lifetime exercise versus short-term conditioning. The fitness program for everyone: how to rate your walking fitness. step 1: How to take your pulse. step 2: The step test for men and women. step 3: How to interpret your score. Getting ready for fitness walking: Mental benefits of walking. Shoes. Foot care. Walking. Tips. Exercises for flexibility. Strength. Motor control. Your fitness walking program from starter to expert: Safety: The preprogram evaluation. Learning your target heart rate. The programs: starter, beginner, intermediate, advanced, expert. Maintenance programs. Food for the road: What is the best diet?. Nutrition throughout life. Nutrition tips for fitness walkers. Nutrition and the energy value of foods. Fitness walking for cardiac rehabilitation: The scope of the problem. Comprehensive caediac rehabilitation. Phases of cardiac rehabilitation. Fitness walking principles for cardiac rehabilitation. Protocols for cardiac rehabilitation. Walking and total fitness. Great walking performaces. Fitness walking daily log.