Who among us has not dreamed of staying in good shape without strenuous exercise? Here’s your chance – a training plan that includes walking and very simple exercises to help you lose weight.
Walking is sometimes so effective that it is gradually becoming the new fitness trend. For example, Whitney M. Cole, a coach from Los Angeles, created a special training program – popular mountain hiking. He created a 150-minute weekly workout plan specifically for fitness magazine to help you stay in shape. You are expected to do these workouts 7-11 times a week.
Exercise 1: 15 minutes of brisk walking
A daily 15-minute walk will help you burn at least 50 calories. Experts say those 15 minutes and 50 kcal determine the appearance of extra centimeters in the waist (something that can trigger an avalanche, like a small pebble). Another plus: after such a walk, you will not want to eat as you would after a standard training session. You don’t have to close the protein-carbohydrate window either. At least that’s what scientists at Loughborough University in England say.
Cole recommends walking at 5km / h and avoiding stops whenever possible. Gradually, such a walk can be increased to 45 minutes a day. Gluteal compression is recommended as an additional exercise that can be done while moving. So you kill two birds with one stone: you burn the extra calories and make your butt pliable and rounded.
2nd exercise: 40 minutes of relaxing walking
Research results confirm the beneficial effect of walking on our emotional state. Already 10 minutes in the fresh air reduces anxiety and uplifts the spirit.
In his plan, Cole recommends a 40-minute meditation walk where you can silently count to “one, two” each time your feet touch the ground. Thus, you will enter a certain speed and not only burn calories, but also clear your mind of information junk. You can do it silently or create a playlist of your favorite songs and enjoy them while walking.
Third exercise: 30-minute fat burning walk + buttocks strengthening
It is not necessary to run or climb hills at all to keep our legs and hips a little more active than when walking normally. For example, an increased stride length will put more pressure on the quadriceps. You can substitute one minute of brisk walking for one minute of brisk walking.
Your walking training may look like this:
- 1-4 – Go at a moderate pace as a warm-up
- 5-9 – One minute of brisk walking and one minute of moderate walking. Try to maintain your posture and look ahead, not at the soles of your feet
- 10-13 – One minute moderate walking and one minute lunging walking. Right foot step forward, support angle at the knee 90 degrees, left leg bent, knee almost touching the floor. To move your left leg forward, you cannot fully straighten your legs, leaving them half bent
- 14-17 – Alternately use one minute of moderate walking and one minute of brisk walking
- 18-21 – One minute of alternating walking at a moderate pace with one-minute walking strokes
- 22-30 – Alternate between one minute of moderate walking and one minute of brisk walking for four minutes. Then, for the next four minutes, alternately do one minute of moderate walking and one minute of lung walking. Use the remaining minute to hitch – walk calmly
Workout 4: 20-40 minute intervals
If you replace walking with jogging, you can burn 147 calories, or twice as much, in 20 minutes instead of 70 calories. It’s tempting, isn’t it? For this, you can divide the 20- or 40-minute walk into 5-minute strokes and alternate walking and running.
- 1-5 – walk at a moderate pace to keep yourself warm
- 6-10 – Repeat the following cycle five times: 20 seconds of walking, 20 seconds of running, 20 seconds of maximum acceleration
- 11-12 – walking at a leisurely pace
- 13-17 – repeat the cycle: 20 seconds of walking, 20 seconds of running, 20 seconds of maximum acceleration
- 18-20 – Walk at a leisurely pace to finish your training