Lose weight walking – an easy to fit in interval walking program for weight loss

We all know that exercise helps with weight loss, but it can be hard to fit exercise into a busy schedule. Exercise releases endorphins in the brain altering moods This Lose Weight Walking program is designed to be easy to fit in: just 15 minutes of walking a day during the week, with longer 30 minute walks at the weekend. Exercise calendar 2016 The program uses speed intervals, so that you can get the most out of the time you spend walking.

Exercise games for kids The Lose Weight Walking program

(Click on the link for each of these, which will take you to Dropbox. Low carb diet calculator Click on the Download button at the top right of the screen. Paleo diet weight loss reviews Save the document to your device, then print it off.) Planning a route

Your route will depend on when you want to fit your walk in. Paleo 2016 If you work outside the home, for example, then your weekday walks could maybe be on your lunch break. 7 day weight loss meal plan At the weekend you might have a bit more time and so maybe you could walk in the park or some other open space. Exercise during first trimester Mapping your route out

First, you need to know what distance you will cover. Low carb diet while pregnant As you can see from the schedule, there are 3 levels of walking speed for this program. Exercise and depression blog The actual speed in miles per hour at these levels will vary from person to person. How to lose weight in a day without exercise However, assuming average speeds at these effort levels, you should cover around 0.75 miles on the short walk and 1.6 miles on the longer walk. Weight loss drugs fda The easiest way to map your route out is using an online route planner. Exercise names for abs See here for a tutorial using Mapometer.

Once you have a route planned out, then you’re ready to go. Protein diet chart As the walking speed increases throughout the course, you’ll cover your route more quickly, so we’ll adjust the distances up in week 4. Mega t weight loss reviews Why using the walk log helps

Research shows that keeping an exercise diary is useful in helping people to stick to their exercise plans. A diet to lose weight fast If you record information about when you exercise and when you miss sessions, it can help you to spot patterns of when you’re most likely and least likely to want to exercise.

With the exercise log printouts, you can keep a record of how well you are sticking to your plan. Low carb diet for athletes There is also a space to record the reason if you didn’t do the walk as planned. To lose weight how many calories a day Looking back over these sheets at the end of the week will help you with planning the best time for your walks in the following week. I need to lose weight now The schedule week by week

Note: walking is a safe and natural activity, but please check out my general exercise safety guidelines here. Best diet and exercise plan Week 1

It’s a nice gentle start for week 1 of the lose weight walking program. Weight loss rewards for yourself As you can see, there are 3 effort levels for the program. Exercise physiologist jobs in pa The plan for week 1 is:

Monday, Wednesday and Friday you do a 15 minute walk at level 1

Saturday and Sunday you do intervals of level 1 and level 2, as shown in the schedule, for 30 minutes.

Don’t forget to use the log sheet to track your progress and help you to plan next week’s walks. Paleografia y diplomatica Week 2

On Tuesday, Wednesday and Thursday, we’re sticking to a 15 minute walk at Level 1

We’re using the same distances as last week, that’s 0.75 miles for the short walk and 1.6 miles for the longer walk. Weight loss team names for work Week 3

As you can see, on weekdays we’re still sticking to the 15 minutes at level 1 – we’ll start to take this up a notch next week.

At the weekend we’re increasing our time walking at level 3, so we have:

• 10 minutes at level 2 – you’ll be nice and warm from your fast walking and this will keep your heart rate up and burn some calories

• 10 minutes at level 1 – gradually bringing your heart rate down, but still burning calories

This week the weekday walks pick up the pace a bit, with 5 minutes at level 2. Weight loss on adderall At the weekend, we stick with 5 minutes at level 3, but the level 2 time is increased to 15 minutes in total. Weight loss success stories Distances for this week

As your walking pace speeds up, you will of course be able to cover more distance in the time, so this week we’re going to increase the distances a bit. Exercise videos on netflix streaming The distance for the short walk is now 0.85 miles and the distance for the longer one is 2 miles. Weight loss plans for men So you need to go back to Mapometer (or whichever route planner you’re using) and adjust your distances upwards. Exercise calorie calculator Week 5

So, for week 5 we’re spending a bit more of the weekday walks at level 2 and in the weekend walks we’re taking another 5 minutes up to level 3. Weight loss instagram Following the warm-up in the weekend walk, we go straight into level 3, which should get the heart rate up. Slow carb diet Then there’s 5 minutes to allow the heart rate to recover a little before another 5 at level 3. How to lose weight fast in 7 days Following this, it’s a gradual cool down through level 2 to level 1. Walking to lose weight plan Week 6

On the schedule this week, we add 2 minutes at level 3 to the weekday walks. Healthy diet dinner At the weekend, the first level 3 interval goes up to 7 minutes, with an 8 minute recovery at level 2, before another 5 minutes at level 3. Exercise prescription for obesity What next?

Over the 6 weeks, the Lose Weight Walking program progresses from a gentle start in week 1 to quite a vigorous 30 minute walk in week 6. 5 ways to lose weight You could stay at this level, but if you want to keep progressing and get more fit and toned, there are plenty of ways you can challenge yourself more. Weight loss diet and exercise plan You can either keep increasing the intensity of your walks, or start adding in other fitness activities. Exercise 37a respiratory system physiology Sign up for Fit Look updates for workout ideas and inspiration every week.

For more ideas on how to lose weight walking, see my Pinterest board

Leave a Reply

Your email address will not be published. Required fields are marked *