Do you despise running as much as I do? But do you still envy those people who religiously jog in the parks? Well, I think I've got great news for you!
There truly IS a great way not to do what you hate (running) and get the results you love (hot bod and I-am-so-fit vibe)! This secret to getting fit is... walking!!!
It is said that every person has two doctors with him... his right leg & his left leg. A vigorous 5 mile walk can do more good for an unhappy but otherwise healthy man than any medicine or psychology. it is the easiest exercise for most individuals, one that can done without equipment except good shoes, in most terrains & weather & also in very old age.
Oh, and one more reason to love walking - if you are also 5.6 and you wear high heels every single day, you will absolutely love those 30 minutes of walking! Because that's the time when you can finally put sneakers on and walk the streets of your city without killing your toes!
I hope you will enjoy this amazing Walking Workout I've found online and have been following for months now - it was composed by a notorious fitness expert Ray Browning, and it's by far one of the greatest workout routines out there!
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1. The Walking Workout ...
Week 1
Day 1: 15 min. easy walk Day 2: 15 min. moderately easy walk Day 3: 20 min. easy walk Day 4: OFF Day 5: OFF
Week 2
Day 1: 20 min. easy walk Day 2: 15 min. moderately easy walk Day 3: 20 min. easy walk Day 4: 20 min. moderately easy walk Day 5: OFF
BTW, you should know that ...
Numerous studies have been done on walking. These studies have confirmed that the many powerful benefits of walking include:
* Helps control weight and successfully manage it. * Helps control blood pressure. * Decreases the risk of heart attack. * Boosts the levels of HDL (“good cholesterol”) and reduces the levels of LDL (“bad cholesterol”). * Helps promote longevity. * Decreases the risk of stroke. * Reduces the risk of breast cancer...
Day 1: 25 min. easy walk Day 2: OFF Day 3: 20 min. easy walk Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 15 min. total Day 5: OFF
Week 4
Day 1: 30 min. easy walk Day 2: 25 min. moderately easy walk Day 3: 25 min. easy walk Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 20 min. total Day 5: 25 min. moderately easy walk
Week 5
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: Moderately easy walk 3 min., speed walk 2 min.; repeat for 20 min. total Day 5: 30 min. moderately easy walk
Week 6
Day 1: 35 min. easy walk Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: Moderately easy walk 2 min., speed walk 3 min.; repeat for 25 min. total Day 5: 30 min. moderately easy walk
2. The Walk/Run Workout (Advanced Level) ...
In case you feel like this Walking Workout became too easy for you, you can move to the next level: The Walk/Run Workout:
**Week 1 **
Day 1: 25 min. easy walk Day 2: Moderately easy walk 4 min., moderate run 1 min.; repeat for 20 min. total Day 3: 30 min. easy walk Day 4: 25 min. moderately easy walk Day 5: OFF
Week 2
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., moderate run 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: 25 min. moderately easy walk Day 5: OFF
Week 3
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., moderate run 3 min.; repeat for 18-24 min. total
Day 3: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total Day 4: 30 min. easy walk Day 5: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Week 4
Day 1: 35 min. easy walk Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total
Week 5
Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total
Week 6
Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total
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What is the point of walking to an ice cream and/or coffee shop? All those calories you burned are taken right back in. You are walking o eat crap ~ not to exercise. I like to run one day and walk the next. :)
Nice post, and thanks for the quote! Walking is most definitely easier on your body than running. If I could be content to walk, that's all I would do, but I'm a runner at heart!
Cool. I'll try this.
Yeah, I hate running too. Brisk walking is good way to exercise. Thanks for the walking workout!
I have always wanted to try adding intervals into my walking... I've been hearing about the benefits of muscle confusion for years. But if I were to have to look down at my wrist to watch the time every few minutes, SURELY I would trip lol. I'm that person who can't take a sip out of a water bottle and walk at the same time.
I found a book at my shoe store called Walk as Far as You Can, As Fast as You Can. That's it. So I have been. I take my dogs and just walk until they are tired (they're both old). It's about an hour and I break a sweat. It has helped me maintain my weight at my goal without the cost of the gym. We go up and down hills, vary our speed, and enjoy the world. Sometimes I take the younger dog and we walk faster so I am challenged more. But I lost 20 lbs. and have kept it off without too much effort. And I look and feel great.
This is a great workout as it incorporates aerobic walking in with regular walking. I'm going to check out more of Ray Browning's workouts. Thanks for the info:)
Walking is a great alternative to running and easier to do for most people. Also, thank you for referencing my article "The Powerful Benefits of Walking." I appreciate the mention and support.
I am very very young, i'm still in high school. I am already 203 lbs. which is crazy. I am very active, and I don't understand how I'm so heavy. I don't look that big, but how can I lose weight, and lose it fast? please help. I want to be in shape before school
I decided to do this walking routine. After a couple of weeks i noticed that by the time i reached the 3k mark i wasn't out of breath anymore. i now walk for at least two hours a day and i feel fantastic. it also helped me to lose those extra 10 kgs that had been lurking around! I am now happier and fitter than i have ever been before in my life and it is just awesome. The only things that you need invest in is a pair of sneakers, and if you can, walk with a friend or join a walking group! Even just walk your dog or borrow a neighbours dog. This routine was so good for me because i despise running (mostly because it makes me feel so unfit) but after a couple of weeks of this routine i am now able to run, and even keep up with those joggers in the park. For years i never really took the initiative to exercise. I don't get home until about 4:30 at night and i'm usually too tired to go anywhere. the great thing about this routine is that it started with short walks as well as breaks in between. i gradually found time to fit exercise into my routine and now it is a routine that i couldn't live without. THANKYOU!!!!!!!!!!!
Comments
wiccandream:What is the point of walking to an ice cream and/or coffee shop? All those calories you burned are taken right back in. You are walking o eat crap ~ not to exercise. I like to run one day and walk the next. :)
Brett:Nice post, and thanks for the quote! Walking is most definitely easier on your body than running. If I could be content to walk, that's all I would do, but I'm a runner at heart!
Angie:Cool. I'll try this.
Ice:Yeah, I hate running too. Brisk walking is good way to exercise. Thanks for the walking workout!
Hannah:I have always wanted to try adding intervals into my walking... I've been hearing about the benefits of muscle confusion for years. But if I were to have to look down at my wrist to watch the time every few minutes, SURELY I would trip lol. I'm that person who can't take a sip out of a water bottle and walk at the same time.
Val:I found a book at my shoe store called Walk as Far as You Can, As Fast as You Can. That's it. So I have been. I take my dogs and just walk until they are tired (they're both old). It's about an hour and I break a sweat. It has helped me maintain my weight at my goal without the cost of the gym. We go up and down hills, vary our speed, and enjoy the world. Sometimes I take the younger dog and we walk faster so I am challenged more. But I lost 20 lbs. and have kept it off without too much effort. And I look and feel great.
Lisa:This is a great workout as it incorporates aerobic walking in with regular walking. I'm going to check out more of Ray Browning's workouts. Thanks for the info:)
Raymond:Walking is a great alternative to running and easier to do for most people. Also, thank you for referencing my article "The Powerful Benefits of Walking." I appreciate the mention and support.
Chelsea:I am very very young, i'm still in high school. I am already 203 lbs. which is crazy. I am very active, and I don't understand how I'm so heavy. I don't look that big, but how can I lose weight, and lose it fast? please help. I want to be in shape before school
Faith:I decided to do this walking routine. After a couple of weeks i noticed that by the time i reached the 3k mark i wasn't out of breath anymore. i now walk for at least two hours a day and i feel fantastic. it also helped me to lose those extra 10 kgs that had been lurking around! I am now happier and fitter than i have ever been before in my life and it is just awesome. The only things that you need invest in is a pair of sneakers, and if you can, walk with a friend or join a walking group! Even just walk your dog or borrow a neighbours dog. This routine was so good for me because i despise running (mostly because it makes me feel so unfit) but after a couple of weeks of this routine i am now able to run, and even keep up with those joggers in the park. For years i never really took the initiative to exercise. I don't get home until about 4:30 at night and i'm usually too tired to go anywhere. the great thing about this routine is that it started with short walks as well as breaks in between. i gradually found time to fit exercise into my routine and now it is a routine that i couldn't live without. THANKYOU!!!!!!!!!!!
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