Walking plus : the gym to go -- Gearing up : the right equipment for you -- Taking the first steps : poling, posture, and stride -- Stepping up : variations for cardio, strength, and power -- Changing pace : variations for balance, coordination, agility, and flexibility -- Stepping out : adapting to different terrain -- Starting up : identifying the workout for you -- Short and easy -- Medium and steady -- Medium and quick -- Short and fast -- Long and steady -- Outdoor circuit training -- Training for cardio health and fitness -- Targeting total-body fitness -- Cross-training for sports -- Customizing your program.