Burn fat with the power walk approach.
It's one of the best ways to lose weight without all the impact of your knees and joints. I still love to run but not all people are able to run due to injuries or starting a workout program for the first time in a while.
The 8 Keys to Proper Fitness Walking
Speed walking give you all the benifits of fat burn that running would but you must put some effort into your walk to make it pay off.
Step 1: Go buy yourself good walking shoes. This will reduce achy feet and knee soreness. Walking shoes are light weight, flexible and meant for the impact you will be taking on. Top 10 Best Athletic Shoes for Walking
Step 2: Find your walking pace. Measure a mile and then walk that mile.
Score:
- 20 minutes MILE is 3 mph
- 15 minutes MILE is 4 mph
- 13 minutes MILE is 4 1/2 mph
- 12 minutes MILE is 5 mph.
Step 3: Start your own Extreme Team walking group (optional)
Having a partner keeps you both accountable for regular exercise.Just spread the word to your family, friends, neighbors or work collegues. You will be surprisd to find that you are surrounded by people who are ready to go.
If you recruite your work colleagues start a friendly competition challenge. You can do a pedometer contest. The group or person with the most steps gets bragging rights or even a small prize. Just keep track of the number of minutes of activity for each person or group and see who comes out on top each week.
WEEK 1
TAKING 10,000 STEPS A DAY LOWERS HEART-DISEASE RISK BY 40 PERCENT.
DAY 1 45 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.
DAY 2 50 -60 minutes speed intervals
ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 4 times
_________________________
Cooldown 5 minutes
DAY 3 50 - 60 minutes walk
Work on posture and speed today. Try to keep your heart rate up high enough that you can talk but are a little breathless if you tried to keep up a conversation. I have even, when walking by myself, talk to myself to a minute to check and see if I was really pushing myself hard enough.
DAY 4 50 minutes speed intervals
ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Fastest pace 30 seconds
Slow pace 1 minutes
Repeat from steady pace through slow pace 5 times
_________________________
Cooldown 5 minutes
DAY 5 35 + minutes Interval Workout Walk
ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Mountain Climbers max reps (workout below)
Steady pace 5 minutes
Overhead Bend Do 20 reps; switch sides and repeat. (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes
Mountain Climber
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. max reps
Overhead Bend
Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.
DAY 6 45 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.
DAY 7 OFF
Week 2
Other post you might enjoy :
Power Walking - Weight Loss Program
Top 10 Best Athletic Shoes for Walking
5% Faster Run Time While Using 6% Less Energy
Thank you for this, I have 100lbs to lose including a not-so-nice saggy belly. I used to have a banging body. I want to again. I did have one question, I don't see the description above on correct form for walking. Can you tell me what the correct form is please? Off to read up on your Elliptical post (for those rainy days and quickie workouts before dinner) Thanks for caring, you ROCK!
ReplyDeleteComfortable and efficient walking begins with a good foot strike, which allows your ankle to move through its complete range of motion. Here's how to do it properly.Step forward landing squarely on the heel of your foot.Roll forward onto the ball of the foot.Raise the heel and push off with your big toe.As the heel of your front foot is striking, you are being propelled forward by your back foot, pushing off the ground. Unlike a running stride, your feet should never lift off the ground completely when walking. To get an idea of how this heel-to-toe motion should feel, try sitting on a chair with your legs extended straight out in front of you, toes pointing straight up to the ceiling. With your left foot, bring your toes back toward you so your heel is extended and your foot is flexed; with your right foot, push your toes forward as if pushing on the air with the ball of your foot and big toe. Then slowly reverse the positions of your feet, moving back and forth several times for one minute. This is the ideal motion for walking. But because most of us don't walk perfectly, you may feel some burning or tension in your shins or calves. This means that those muscles (where you feel the soreness) are underused, and you may need to do some strengthening and stretching exercises so that walk as close to perfect heel-to-toe form as possible.
DeleteDay 1 yesterday looking forward to tonight!
ReplyDeleteso exciting me too.
DeleteCan't wait for my foot to be healed enough to do this program!
ReplyDeleteWhen u r ready just jump right in.
DeleteDo it whatever time of day u can. I like mornings for the amount of energy I have.
ReplyDeleteI think I'm going to start this today on my day off! I have to walk pushing a stroller but hey, it get us both out of the house! Also it is soo hot here in Az, but I guess that'll just help in the long run...gotta remember water water water.
ReplyDeleteJust found your site on Pinterest, thanks!