Walking is the most natural movement; you don’t have to learn it or buy expensive sports equipment. It’s also the best way to kick start your fitness. I offer you four weeks of regular exercise, which will make a difference plus complimentary core training, for better posture and health. To successfully complete this plan, you need three things for free and good quality shoes. Although you need them for walking, don’t buy hiking boots. They have too firm a sole designed for long distances and demanding, rocky terrain. You will need either running shoes or outdoor sport and with support for ankle. And now the three things for free.
1. the goal.(better cardio fitness, weight loss) you will then break this great goal in small steps.
2. support. (talk to someone ask them go with you) or passive (let family and friends cheer you on)
3. motivation health, mental health, or smaller jeans, it doesn’t matter. But it must pull you through the first two weeks, when your body will hurt a little.
Who walks 10,000 steps (approximately 5 km) a day is winner. However, you don’t normally go out that much in a day unless you are a postman. If you like the idea of an accurate overview of the distance use Fitbit or Strava on your mobile phone. My plan is based on minutes and the route is up to you. You will soon find out where to go for your 30-45 minutes a day, once you will mapped out your potential routes. You can also record your weight at the beginning and end of the walking month, or even better your blood pressure. The result will be clearly positive, because walking has proven positive effects on the heart and fat burning. Not only that, it helps prevent many diseases, lowers cholesterol, strengthens muscles and bones, and also prevents you from depression. When do you start to lose weight by walking? Walking is safe and not an overly fast way to shed extra unwanted pounds. If you go fast, as if you were in a hurry for a train, you will burn about 300 calories per hour. Of course, it also depends on how long you go. 70% of weight loss is happening in the kitchen, eat less eat the same amount, only healthier food. (vegetables, fiber, lean meat, remove: fats, white flour pastries and simple sugar) If you stick to it, the pleasant surprise of losing weight will come sooner.
Start walking normally, as you are used to. As you gradually add time and speed, change the technique slightly. Walk slightly tilted forward and intensely “pump” with your hands bent at right angles. The right posture will prevent you from straining your knees, hips and spine. Pumping with your hands will make your walk easier and will also involve your upper body in the exercise: you will warm up and train the muscles of your back, shoulders and arms. When you get to the stage of intense walking and you return home honestly sweaty, it is necessary to engage before and after walking muscle stretching. So that you don’t hurt, so that they stretch again after the exercise (the muscles shorten) and especially, so that you can prolong the imminent effect of walking by stretching. You can tell good walking pace by the fact that you can talk but not sing anymore. As you get better, line up the hills.
Week 1: Start slowly. Your goal: go 30-45 minutes a day, at least five days this week. And in addition to all the usual activities.
DAY 1: Before the first time you go out, warm up, preferably at home. Walk on the spot for five minutes. You may feel weird, but you start the heart and metabolism. Otherwise, you would have to set the pace right on the street and you will know that people are interfering there.
DAY 2: Go upright, look ahead, glutes muscles clenched. First step on the heel and gently move to the tip, finally bounce your fingers slightly off the ground. The hands and body are relaxed.
DAY3:Try talking to someone while walking, if you don’t have a partner to walk in, call someone from your cell phone. If you gasp for breath, you go too fast. But if you are able to sing the melody perfectly, you need to push harder.
DAY 4: Relax today. Don’t worry, everything hurts. Unused muscles are responding to sudden activity.
DAY 5: Increase the intensity of the movement by swinging your hands while walking. You can bend your arms at the elbow at right angles and pump them intensively.
DAY 6: Don’t overdo it with walking time. If you like walking, there is a danger that you will set off on a route that is too long. Regular, although shorter walking has greater effects.
DAY 7: If you are tired, relax. If not, use the weekend to walk with friends or family.
Week 2: You will be surprised how quickly your condition will improve, second week you will find that you go further and faster than at the beginning. Your goal for this week 45 minutes, and on three of those days add another ten minutes.
DAY 8: Bored of walking alone? If you feel that the company would give you motivation and enthusiasm, talk to someone, listen to podcast.
DAY 9: Increase walking intensity for 10 minutes of intervals one min fast – 3 min slow, in the middle of your walk. Go so fast that you will almost run and slow down again after a while.
DAY 10: You must not be bored by walking, diversify it a key. Change routes.
DAY 11: Take a break from walking and engage in another physical activity, yoga, core training.
DAY 12: If you haven’t tried it yet, start with music today. Music motivates and increases the speed, do 10 min intervals, 1 min. fast – 2 min. slow.
DAY 13: Repeat the interval exercise, 1 min on 1 min off, 10 times in a row.
DAY 14: Relax or go for a slow walk with the family.
Week 3: Now you walk longer and more intensively, so always include stretching after the walk. Your goal: Walk for 60 minutes for at least six days this week. Take most walks at an intense pace.
DAY 15: Check your technique, the more important it is, the faster you walk. Do not lean forward too much, as this will strain the joints. Also, don’t take too long steps.
DAY 16: Do some interval training 2min fast – 1 min slow, you can try slow running today.
DAY 17: You should feel an improvement in your mood. Walking washes away endorphins and copes easily with mild depression.
DAY 18: Relax today and go swimming, dancing or yoga.
DAY 19: If you want to lose weight, you are on the right track. Fifteen minutes of intervals 1 min on 1 min off should make you have better appetite, be careful and do portion control .
DAY 20: Time to power walk for 3 min and slow walk for 3 min. keep intervals for 15 min.
DAY 21: Go on a trip with the family. They will watch how fast you overtake them uphill.
Week 4: You should feel healthy and fit, much better than three weeks ago. Your goal: Walk 60 minutes at least six days a week and extend your walk to 90 minutes after four days. Include the hills.
DAY 22: Do you mainly go on hard roads? Then try to find routes of road change. Not only does it save feet, but moving in nature relieves stress better than walking around the city.
DAY 23: Head up the hills. Walking on undulating terrain, challenge the body!
DAY 24: Keep the good work, keep pushing and stretching.
DAY 25: Enjoy your rest day, keep stretching and working on your core.
DAY 26: Try to powerwalk or run for 5 min. rest of the walk just regular pace.
DAY 27: Have a rest and pack your back for long walk, plan big up to 4 hours challenge.
DAY 28: Time to enjoy your fitness and prove to yourself that you are fit to go big!
Well done you have completed the walking training, have a rest but don’t stop!