How To Get the Most out of your Walks...
Walking is great for weight loss, but did you know you can turn your walk into an interval training experience that will also boost your metabolism, build strength endurance, and sculpt & tone muscle?
Here's how...
step 1:
If you are just beginning your fitness journey you would start off with a simple walk, low intensity, 10-20 minutes per day.
After doing 10-20 walks 3-7 days per week consistently for a week then you can move to the next level...
step 2:
20-30 minute walks 3-5 days per week low-moderate intensity consistently for a week
step 3:
add intervals of higher intensity into your walks.
20-30 minute walks
5 min. warm up,
1 min power walk/jog,
5 mins lower intensity to allow your heart rate to go back down,
1 min power walk/jog,
5 mins lower intensity to allow your heart rate to go back down,
and repeat this cycle as many times as you would like,
then end with 5 minutes cool down low intensity walk.
This will build your endurance levels up and you can eventually adjust your higher intensity power walk/jog to 2 minutes, 3 minutes, 4 minutes etc.
step 3:
add in functional training moves into you walk.
warm-up 5 min walk low intensity
1 min power walk/jog
1 min walking lunges
5 min walk low intensity
1 min power walk/jog
1 min squats or (20 squats)
5 min walk low intensity
1 min power walk/jog
1 min push-ups or (20 push-ups)
5 min walk low intensity
1 min power walk/jog
1 min squat jumps
5 min cool down low intensity walk
You can change up this workout as much as you would like by swapping out moves, adding more time to each interval, and increasing the intensity.
This it just a few examples of how you can make the most out of your walks. The point of the interval training is to increase your cardiovascular health, endurance levels, promote weight loss, with improved energy levels, mood, and over all wellness when paired with a healthy balanced diet.
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