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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Feedback Junction
Where Thoughts and Opinions Converge
Theo
2010-01-10T20:17:54.000Z
Sometimes health people have been so blunt with me - if you want to lose weight you have to run. there's no avoiding it. WRONG! Lol I can dance or I can walk for miles which I do every spring and summer. It's so much easier on the body but you still get a good workout...and if you have a great playlist or buddy to walk with even better! Sometimes, I used to walk with my friend for 5 or 6 miles to get starbucks or icecream...just a small treat and then walk back home :)
Theo
2010-01-13T01:49:15.000Z
hahha as long as I have some good jams in my ipod it's a win win! if not then it's trudge trudge :)
Diana
2009-07-20T17:51:31.000Z
This is a great post Olga. Most people think that exercise has to be this extreme activity or a boring activity. But a little walking is all it takes to get started and walking in a park or a beautiful neighborhood makes for a beautiful and easy activity. I got to walk on the boardwalk this passed week...I loved it!
wiccandream
2010-07-11T15:35:13.000Z
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. :)
Val
2008-10-19T17:06:25.000Z
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.
Mimi
2014-12-01T08:10:40.689Z
Wow this is great! I personally hate doing exercises but I need to lose some weight too. I have been doing jumping rope workouts lately but I am dying to try this walking workout too. I hope I will be able to shed some extra pounds out of me. Beautiful post. Thanks :)
Alice
2008-10-17T21:36:06.000Z
So much less pain than running. I've started walking and my body doesn't feel so beat up
leanier
2008-05-16T20:22:29.000Z
let's talk about this experience in few 5-7 days :)
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Feedback Junction
Where Thoughts and Opinions Converge
2010-01-10T20:17:54.000Z
2010-01-13T01:49:15.000Z
2009-07-20T17:51:31.000Z
2010-07-11T15:35:13.000Z
2008-10-19T17:06:25.000Z
2014-12-01T08:10:40.689Z
2008-10-17T21:36:06.000Z
2008-05-16T20:22:29.000Z