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
p.s. thanks for including a specific workout plan. sometimes it's so easy to overdo it (I am very guilty of that ahh)
yeah yeaah, walkings great and all, but right now its coming up to winter in ireland and it rains a hell of a lot, you never feel motavated on a wet rainy day, how are you supposed to keep scheduel if that happens, i don't wanna wait till summer next year either coz i wanna start asap so im fitter younger!
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 :)
I LOVE this!! I personally live for walking. After I injured my back in 2008 I started walking, only 30 minutes to start and working up from there. Today, I go for an hour or more(about 5-6 miles) and it just makes me feel so amazing! GO walking!!
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.
It's a great way to loose belly fat, i've been doing it for 2 weeks now and i feel as if i've already lost a couple pounds but of coarse i am watching what i eat.
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!!!!!!!!!!!
hahha as long as I have some good jams in my ipod it's a win win! if not then it's trudge trudge :)
Comments
Theo:p.s. thanks for including a specific workout plan. sometimes it's so easy to overdo it (I am very guilty of that ahh)
Miu:yeah yeaah, walkings great and all, but right now its coming up to winter in ireland and it rains a hell of a lot, you never feel motavated on a wet rainy day, how are you supposed to keep scheduel if that happens, i don't wanna wait till summer next year either coz i wanna start asap so im fitter younger!
Mimi: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 :)
Paige:I LOVE this!! I personally live for walking. After I injured my back in 2008 I started walking, only 30 minutes to start and working up from there. Today, I go for an hour or more(about 5-6 miles) and it just makes me feel so amazing! GO walking!!
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.
Nina:It's a great way to loose belly fat, i've been doing it for 2 weeks now and i feel as if i've already lost a couple pounds but of coarse i am watching what i eat.
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!!!!!!!!!!!
Theo:hahha as long as I have some good jams in my ipod it's a win win! if not then it's trudge trudge :)
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