This is the main cardiovascular component of the 'Shape up for Summer Exercise Programme'. Cycle on a stationery bike, or use a healthwalker if you dislike walking. You will start off with 3 sessions a week and build up to 4 sessions per week.

Monitoring your walking progress

Mark out a 4km route which is flat and doesn't have too many roads to cross. Walk this as fast as you can and use this time as your base to which you compare all future walks on this route. Whenever you are instructed to do a fast 4km, do it along your designated route and try and walk it as fast as you can. Keep track of your time and see if it improves as you progress through the programme.

TIPS FOR WALKING

NOTE: Your walks are initially measured in time not distance, so you might choose to do 'out and back' walks (half the time out, then return along the same route).

1. Walk briskly, so that if you were chatting to a friend it would be a somewhat 'breathless' conversation.
2. Choose safe areas in which to walk and don't walk in the dark.
3. Carry a 'self-defence' type spray and preferably walk with a friend.
4. Measure your heart rate in the middle of you walk, and then immediately after your walk (click here for instructions on how to do this).
5. Stretch immediately after your walk, whilst your muscles are still warm.