This is an advanced walking plan. By the end of this you should be able to turn into a fitness walker for the rest of your life. Try this and see the benefits of walking, running in.
WEEK 1
Walk 6 days this week for 20 minutes daily alternating the days of brisk walk and leisure walk. Rest on the 7 th day.
At the beginning of each walking regimen, do a five minute warm-up routine. You are about to start on a 20 minute walk program.
On days you are walking briskly, you should start gradually building your pace over four or five minutes, allowing your heart-beat to rise slowly into your target training zone. Walk with the longest stride that is comfortable. As your speed increases, your stride will lengthen and so will the distance that you cover. If you feel that you are straining, then reduce the pace until you feel comfortable again.
Do the cool down exercises after your 20 minute walk.
WEEK 2
This week walk 6 days with only 2 days at leisure speed. Gradually increase your time from 20 to 30 minutes each day. Make sure that you increase the time you walk before you increase your pace. Get used to walking for longer before pushing yourself harder in your target heart rate zone.
At the end of the week you should be able to walk comfortably for 30 minutes at a brisk, aerobic level.
Do not forget your warm-up and cool-down regimens.
WEEK 3
By now, you should be beginning to feel the real benefits of fitness walking. You are not only burning calories but your heart and lungs would alsobe benefiting from your increased aerobic activity.
This week you should gradually increase your walking time from 30 to 45 minutes. Limit the leisure walks to two days and rest day to one.
Again, make sure that you increase the time you walk before increasing your pace. This way you will find it easy to build on the previous day without overdoing it and getting injured in the process.
WEEK 4
By the end of this week you shall be on your way to becoming an active walker for the rest of your life.
This week walk at a brisk pace for five days and at moderate pace on one day. Keep a days rest in the middle of the week.
Do not forget your warm-up and cool-down regimens.
Tips
Do not stress yourself. If you can't talk while you walk - you're going too fast! Slow Down.
Maintain a walking diary in which you might want to record detailed information about your walks and any personal information along the way. You might want to record how you felt and any special thoughts you had, and so on. This way you can track your progress and see the program working for you
Do not forget to warm-up before and cool-down after your walks.
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