What if there was an exercise that didn’t really feel like exercise, but still provided enormous benefits? Well, there is.
Here’s an article about walking. Exciting, eh? We know. We know. You’ve been doing it for years without much problem. You don’t need lessons or advice. Or maybe, actually, you do. The truth is, you could be using your walking to much greater effect. It could make you healthier and stronger, and provide an easy, happy way to reduce stress.
Ideally, aim to walk at least 30 minutes, five days a week. But if you’re new to exercise, or are dusting off a routine that’s been on the shelf for many months, you’re smart to start slowly. Try walking for 15 to 30 minutes three times a week. After two weeks, gradually add a day each week until you’re walking for at least five days.
Now youa re ready for a more dynamic walking plan. So here are three 30-minute walks for you to try. Do the Endurance walk two times a week, filling the other three days with the Cross-training and Interval walks (one week do the Interval walk twice, the next do two Cross-training walks).
Walk 1: Endurance
This workout will build your lung power and improve your energy. Use the Intensity Key to gauge your efforts.
3 minutes Warm up
27 minutes Moderate walk
3 minutes Cool down
Walk 2: Cross-training
Get ready to get strong with the addition of body-resistance moves. Use the Intensity Key to gauge your efforts.
2 minutes Warm up
3 minutes Moderate walk
2 minutes Walking lunges (To do: Stand with feet together; step right foot two or three feet forward and lower body toward ground, until right thigh is almost parallel with ground, keeping knees aligned over ankles. Repeat, this time stepping left foot forward and lowering. Continue alternating.)
13 minutes Moderate walk
2 minutes Side squat step-togethers (To do: Turn body so right shoulder is heading in the direction you’re going. Step out a foot or two with right leg and lower body until thighs are almost parallel with ground, keeping knees aligned with ankles, chest lifted and core contracted. As you press up to stand, step left leg next to right; repeat. After one minute, turn body so left leg is leading and repeat.)
4 minutes Moderate walk
2 minutes Side squat step-togethers
4 minutes Moderate walk
2 minutes Walking lunges
2 minutes Moderate walk
2 minutes Cool down
Walk #3: Intervals
The goal of this workout is to boost your cardiovascular fitness with short bursts of high-intensity walking mixed with recovery periods. Check the Intensity Key to know how fast to push yourself.
3 minutes Warm up
5 minutes Moderate walk
5 minutes Power walk
2 minutes Take-my-breath-away power walk
1 minute Recovery walk
5 minutes Moderate walk
5 minutes Power walk
2 minutes Take-my-breath-away power walk
2 minutes Cool down
Intensity Key
Warm up and cool down: Pace should be easy enough that you have no problem talking.
Moderate walk: Although you can still carry on a conversation, you’re talking in shorter sentences.
Power walk: Pace should be comfortable but challenging; you can talk in only short sentences.
Take-my-breath-away power walk: Pace should be so fast that you almost feel like jogging; carrying a conversation should be difficult.
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