Power walking weight loss plan
This means an effort of 5 or 6 on a scale of 10. Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 2 minutes. Dial in your speed To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. Workout: Maintain a power-walk intensity for 30 minutes. Walk this way When it comes to walking, your body and brain know what to do. That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between. Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort should be a 7 or 8 on a scale of 10. Search Shape Shop resistance bands medicine balls balance boards rowing machines strength training jump ropes cardio machines stability balls pull up bars exercise equipment treadmills exercise bikes steppers dumbbells foam rollers kettlebells exercise mats Shop More Your Account Help Newsletter Customer Service Log In Join Now. Many of us stride more like a window-shopper than a power walker. Bonus: this motion works your upper body by strengthening your triceps and upper back. While you can gossip about Mad Men, you need to catch your breath every few sentences. 5 to 4 mph pace). Think window-shopping pace, or an intensity of 4 on a scale of 10.
Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. The quick-stepping secret to dropping 10 pounds and flattening your belly in just three weeks. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). This will keep your stride longer and your neck comfortably in line with your spine. Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 5 minutes. Getty Images When you want to shed serious weight, walking might not even come to mind. Instead, focus on a point about 10 feet ahead of you. Click to print the chart and carry it with you for your next neighborhood stroll. The amped-up plan The amped-up plan This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week. It burns up to 340 calories an hour (at a 3. Head for the hills—adding an incline takes this routine to a whole new level. Stroll.
