WEEK 1 Power Walking - Weight Loss Program

Pin It

Walking off 16 pounds or more in 8 Weeks!  In 60 minutes of walking you can burn 300 to 500.




Burn fat with the power walk approach.
It's one of the best ways to lose weight without all the impact of your knees and joints. I still love to run but not all people are able to run due to injuries or starting a workout program for the first time in a while.

The 8 Keys to Proper Fitness Walking
Speed walking give you all the benifits of fat burn that running would but you must put some effort into your walk to make it pay off.

Step 1: Go buy yourself good walking shoes. This will reduce achy feet and knee soreness. Walking shoes are light weight, flexible and meant for the impact you will be taking on. Top 10 Best Athletic Shoes for Walking

Step 2: Find your walking pace. Measure a mile and then walk that mile.

Score:

• 20 minutes MILE is 3 mph
• 15 minutes MILE is 4 mph
• 13 minutes MILE is 4 1/2 mph
• 12 minutes MILE is 5 mph.

The faster your walking pace, the more calories you burn. When you first start off you might not be fast enough to even score on this score board. That's ok. Start at your fast pace and every 2 weeks time yourself again for your first mile and see your speed increase.

Step 3: Start your own Extreme Team walking group (optional)
Having a partner keeps you both accountable for regular exercise.Just spread the word to your family, friends, neighbors or work collegues. You will be surprisd to find that you are surrounded by people who are ready to go.

If you recruite your work colleagues start a friendly competition challenge. You can do a pedometer contest. The group or person with the most steps gets bragging rights or even a small prize. Just keep track of the number of minutes of activity for each person or group and see who comes out on top each week.

WEEK 1

TAKING 10,000 STEPS A DAY LOWERS HEART-DISEASE RISK BY 40 PERCENT.

DAY 1 45 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.

DAY 2  50 -60 minutes speed intervals

ACTIVITY      TIME
Warm-up          5 minutes
_________________________
Steady pace      5 minutes
Fastest pace     90 seconds
Repeat from steady pace through fastest pace 4 times
_________________________
Cooldown        5 minutes

DAY 3 50 - 60 minutes walk
Work on posture and speed today. Try to keep your heart rate up high enough that you can talk but are a little breathless if you tried to keep up a conversation. I have even, when walking by myself, talk to myself to a minute to check and see if I was really pushing myself hard enough.

DAY 4 50 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace     2 minutes
Fastest pace 30 seconds
Slow pace    1 minutes
Repeat from steady pace through slow pace 5 times
_________________________
Cooldown 5 minutes

DAY 5  35 + minutes Interval Workout Walk

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Mountain Climbers max reps (workout below)
Steady pace 5 minutes
Overhead Bend Do 20 reps; switch sides and repeat. (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes

Mountain Climber

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. max reps

Overhead Bend

Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.

DAY 6  45 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.

DAY 7 OFF

Week 2 

Other post you might enjoy :
Power Walking - Weight Loss Program
Top 10 Best Athletic Shoes for Walking
5% Faster Run Time While Using 6% Less Energy