Walking - 3 Programs to do anywhere!
How to Start a Walking Program
Walking is an exercise program you can do anywhere. Even if it’s cold you can go to a shopping mall & walk.
Did you know?
Exercise improves your immune system?
Walking can increase your lifespan by 10 years?
Walking 8000 steps is linked to lower mortality as compared with people who walk 4000 steps/day. They are 50% less likely to die in the next 10 years for any reason including heart disease & cancer. Walking 12,000 steps/day decreases the risk by 67%.
Below are several programs from beginner to more intense workouts. Walking is a great for your cardiovascular system. Your legs will get some toning as well. It doesn’t do much for strength or flexibility. To be physically fit you need good balance, strength, flexibility, and cardio efficiency however. Combine your walking program with other aspects of fitness. Check out Fit to Live Yoga online classes. Contact us to join this caring, uplifting yoga community. We will be adding some online Total Workout & Zumba options soon.
It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from walking. On the other hand if you are in pain it may be prudent to take a day of rest. If the pain continues see a physician.
Notice: If you have any health concerns you should get your physician's approval prior to beginning a fitness program. Below is a beginning walking program. Consistency is key in creating a new habit, so be sure that you get something in at least 5 days a week. The starting day for this schedule may be changed to suit your needs. Just try to keep your easy and harder days in the same order. If you are particularly tired one week, don't increase your time... just stick with the last week’s schedule. If you want a greater fat burning workout or boost your metabolism, try the Speed Walking programs or Interval Training described below. These are more intense so listen to your body and go at a pace appropriate to your fitness level. When doing the Speed Walking Program or Interval Training, always warm-up and cool down with a 5 minute moderate walk.
Beginning Walking Program:
Want to Lose More Fat in Your Walking Program? Try Speed Walking!
Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate-paced ones) lost 5 times more belly fat than those who simply strolled at a moderate speed 5 days a week, even though both groups burned exactly the same number of calories (400) per workout. Those speed walking also dropped more than 2 inches from their waistlines, pared about 3 times more fat from their thighs, shed 4 times more total body fat, and lost almost 8 pounds over 16 weeks--all without dieting!
The improvements didn't stop there. The high-intensity exercisers lost about 3 times more visceral fat--the dangerous belly fat that wraps around organs such as the liver and kidneys and has been linked to diabetes, heart disease, and high blood pressure. "Vigorous exercise raises levels of fat-burning hormones," says lead researcher Arthur Weltman, PhD, director of the exercise physiology laboratory at the university. It also increases after burn (the number of calories your body uses post exercise as it recovers) by about 47% compared with lower-intensity workouts.
Try Interval Walking
Warm up for a few minutes doing moderate walking. Then go 20 seconds as fast as you can pumping your arms. Slow down to moderate walking for 90 seconds than back up to the intense 20 seconds, then a moderate walking for 90 seconds. Work up to 8 cycles of interval. One 20 second burst & 1 90 second moderate is 1 cycle.
Your goal is to get at least 150 minutes of cardio per week. You can walk 30 minutes 5X/week or 21-22 minutes 7 days per week. Walking is a great option for anyone. Design your walking program to fit your needs. As time allows increase your walking to 8,000-12,000 per day.