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 Yes, it's great - go for a run through the park in the morning! Better yet, do it with desire and enjoy it. But I do not like to run! More from school. You too? Then - good news. Walking - this is what we will deal!
There is a saying among fans go: "We always have with them two doctors .... right leg and left leg. Only 5 kilometers brisk walking a day can do much more for your health than any physician or psychologist. " Indeed, walking - almost universal form of exercise, as is suitable for most of us, does not require special equipment (except for good shoes), walking can be practiced in any weather and at any age.
And another important reason to try walking - is a great way to lose weight. I suggest you exercise, which tested myself and found once in one of the US sites. This remarkable system developed Ray Browning, fitness expert, and I enjoyed its development in the period of 4 months. Therefore, I can confirm the effectiveness. Getting Started?
Plan your workout.
Classes are painted on the week include only working days, it's easier to plan the employment of women. At the weekend rest. Although in the middle of the week, according to this plan, too, are the days of walking free. Buy good shoes and watch, and begin lessons on the plan. Note the terminology: an ordinary walking - it's intense walking, breathing quickens when, as a moderate pace - this is when breathing becomes calm, pulse too.
Schedule for beginners.
Week 1.
Day 1: 15 minutes, regular walking
Day 2. 15 minutes walking at a moderate pace
Day 3. 15 minutes normal walking
Day 4. Recreation
Day 5. Rest.
Week 2.
Day 1: 20 minutes, regular walking
Day 2. 15 minutes walking at a moderate pace
Day 3. 20 minutes normal walking
Day 4. 20 minutes, walking at a moderate pace
Day 5. Rest.
Week 3.
Day 1: 25 minutes, regular walking
Day 2 Rest
Day 3. 20 minutes normal walking
Day 4: Walking at a moderate pace - 4 minutes, plus a very quick walk - 1 min., All repeat for 15 minutes
Day 5. Rest.
Week 4.
Day 1: 30 minutes, regular walking
Day 2. 25 minutes walking at a moderate pace
Day 3. 25 minutes normal walking
Day 4: Walking at a moderate pace - 4 minutes, plus a very quick walk - 1 min., All repeat for 20 minutes
Day 5. 25 minutes walking at a moderate pace
Week 5.
Day 1: 30 minutes, regular walking
Day 2 Walking at a moderate pace - 3 minutes, plus a very brisk walk - 2 min., All repeat for 25 minutes
Day 3. 30 minutes normal walking
Day 4: Walking at a moderate pace - 3 minutes, plus a very brisk walk - 2 min., All repeat for 20 minutes
Day 5. 30 minutes, walking at a moderate pace
Week 6.
Day 1: 35 minutes, regular walking
Day 2 Walking at a moderate pace - 3 minutes, plus a very brisk walk - 2 min., All repeat for 25 minutes
Day 3. 30 minutes normal walking
Day 4: Walking at a moderate pace - 3 minutes, plus a very brisk walk - 2 min., All repeat for 25 minutes
Day 5. 30 minutes, walking at a moderate pace
Schedule for advanced
. If the previous load you seem too simple, you can start immediately with the advanced level (or come to him after the initial level). Here, sometimes alternating walking with running.
Week 1.
Day 1: 25 minutes, regular walking
Day 2 Walking at a moderate pace - 4 minutes moderate jogging - 1 minute, repeat for 20 minutes.
Day 3. 30 minutes normal walking
Day 4. 25 minutes walking at a moderate pace
Day 5. Rest.
Week 2.
Day 1: 30 minutes, regular walking
Day 2 Walking at a moderate pace - 3 minutes moderate jogging - 2 minutes, repeat for 25 minutes.
Day 3. 30 minutes normal walking
Day 4. 25 minutes walking at a moderate pace
Day 5. Rest.
Week 3.
Day 1: 30 minutes, regular walking
Day 2 Walking at a moderate pace - 3 minutes moderate jogging - 3 minutes, repeat for 18-24 minutes.
Day 3. Walking at a moderate pace - 2 minutes, slow running - 2 minutes, repeat for 24-26 minutes.
Day 4. 30 minutes regular walking
Day 5: Walking at a moderate pace - 2 minutes, slow running - 2 minutes, repeat for 24-26 minutes.
Week 4.
Day 1: 35 minutes, regular walking
Day 2 Walking at a moderate pace - 2 minutes moderate jogging - 3 minutes, repeat for 25 minutes.
Day 3. 30 minutes of walking at a moderate pace
Day 4. 30 minutes regular walking
Day 5: Walking at a moderate pace - 2 minutes moderate jogging - 3 minutes, repeat for 20 minutes.
Week 5.
Day 1: 40 minutes, regular walking
Day 2. Running at a fast pace - 2 min., Regular walking - 2 min., Repeat for 28-32 minutes.
Day 3. 30 minutes of walking at a moderate pace
Day 4. 30 minutes regular walking
Day 5: Walking at a moderate pace - 1 minute, moderate jogging - 4 minutes, repeated for 25 minutes.
Week 6.
Day 1: 40 minutes, regular walking
Day 2. Running at a fast pace - 2 min., Regular walking - 1 min., Repeated for 24 minutes.
Day 3. Walking at a moderate pace - 1 min., Moderate jogging - 1 min., Repeated for 30 minutes.
Day 4. 30 minutes regular walking
Day 5: Walking at a moderate pace - 1 minute, moderate jogging - 5 minutes and repeat for 30 minutes.
And finally, a little more
about the benefits of walking
. All of them are supported by scientists, and many can confirm I am. At least, just 4 months described training I got rid of 7 kg. This is 40 years of age, notice when it becomes much more difficult to lose weight. Besides, I do not get colds, fatigue and bad mood.
- Walking keeps your weight under control
- Helps to control blood pressure
- Reduces the risk of heart disease
- Supports healthy cholesterol levels and reduces the level of bad cholesterol
- Significantly reduces the risk of breast cancer
- Walking improves blood circulation as well as digestive and other processes in the body
- It improves the skin condition of acne and other skin reactions in those runs or walks, practically no
Of course, you realize that such studies have a significant psychological effect and, not to mention improving mood, reducing the effects of stress, optimism, and other improvements for those who simply walks. Experts say that the ideal walk for 45 minutes to an hour a day. Start with the above plan, and gradually you will come to these indicators. And believe me, you will not want to stop!
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