How to walk to lose weight

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A simple and effective six week plan and basic preparation principles.

What is the use of walking

For weight loss, it is not necessary to work out for hours in the gym. Walking is easier and more efficient. It even outperforms running, swimming and cycling in terms of weight loss, according to researchers. In addition, among the positive results of walking, the following can be distinguished.

• Protecting the brain from stroke and relieving symptoms of depression.
• Strengthening bones. Walking four hours a week reduces the risk of a hip fracture in old age by 43%. The more you move now, the more mobile you will be later.
• Improving heart health. Even 20 minutes of walking a day reduces the risk of cardiovascular disease by 30%.

Scientists have found that short workouts boost metabolism and burn more fat than long workouts. Therefore, this plan is built on the alternation of short intervals of a quick and calm step. This circuit was developed by Leigh Crews, a trainer who works with race walking professionals.

How to walk properly

Train six days a week, alternating between endurance walking and interval training. Here's what awaits you.

• Endurance walking. Builds strength and endurance. Move at an even, medium pace.
• 4+2. Increases stamina. Alternate four minutes of brisk walking with two minutes at an average pace.
• 30 second sprints … Increases overall travel speed. Alternate between short intervals of brisk walking with a quiet minute.
• Equal alternations. Improves the body's ability to withstand high speed for a long time. Alternate equal intervals of brisk walking and moving at a moderate pace.

Before starting your workout, warm up by walking for four minutes at a calm pace. At the end, do the same four-minute cool down.

First week

• Day 1: Endurance - 25 minutes of walking at an average pace.
• Day 2: 4 + 2 - 4 minutes of brisk walking, then 2 minutes of walking at an average pace. Repeat two times.
• Day 3: Endurance - 25 minutes of walking at an average pace.
• Day 4: 30 second sprints - 30 seconds of athletic walking followed by a minute of calm walking. Repeat eight times.
• Day 5: Endurance - 25 minutes of walking at an average pace.
• Day 6: Equal alternations - 1 minute of brisk walking, then 1 minute of walking at an average pace. Repeat six times.

Second week

• Day 1: Endurance - 30 minutes walking at an average pace.
• Day 2: 4 + 2 - 3 times.
• Day 3: Endurance - 30 minutes walking at an average pace.
• Day 4: 30 second sprints - 12 times.
• Day 5: Endurance - 30 minutes walking at an average pace.
• Day 6: Equal alternations - 6 times for 1, 5 minutes.

Third week

• Day 1: Endurance - 35 minutes of walking at an average pace.
• Day 2: 4 + 2 - 4 times.
• Day 3: Endurance - 35 minutes of walking at an average pace.
• Day 4: 30 second sprints - 16 times.
• Day 5: Endurance - 35 minutes of walking at an average pace.
• Day 6: Equal alternations - 6 times for 2 minutes.

Fourth week

• Day 1: Endurance - 40 minutes of walking at an average pace.
• Day 2: 4 + 2 - 4 times.
• Day 3: Endurance - 40 minutes of walking at an average pace.
• Day 4: 30 second sprints - 16 times.
• Day 5: Endurance - 40 minutes of walking at an average pace.
• Day 6: Equal alternations - 6 times for two minutes.

Fifth week

• Day 1: Endurance - 45 minutes of walking at an average pace.
• Day 2: 4 + 2 - 5 times.
• Day 3: Endurance - 45 minutes of walking at an average pace.
• Day 4: 30 second sprints - 20 times.
• Day 5: Endurance - 45 minutes of walking at an average pace.
• Day 6: Equal alternations - 6 times for 2, 5 minutes.

Sixth week

• Day 1: Endurance - 50 minutes of walking at an average pace.
• Day 2: 4 + 2 - 5 times.
• Day 3: Endurance - 50 minutes of walking at an average pace.
• Day 4: 30 second sprints - 20 times.
• Day 5: Endurance - 50 minutes of walking at an average pace.
• Day 6: Equal alternations - 6 times for 2, 5 minutes.

How to prepare for class

1. Consult your doctor

Walking is suitable for absolutely everyone. But if your level of physical activity was previously zero, then the muscles, joints and heart will experience tension at first. Therefore, just in case, consult a therapist.

Once you start walking, listen to your body. Pain, dizziness, and nausea signal that you are overdoing it. “If you have chest pain, pain that radiates to your arm or neck, or severe headaches, stop and see your doctor,” advises orthopedic surgeon Scott Mullen.

2. Buy quality sports shoes

Look for stores that do gait analysis. This makes it easier to find shoes that fit your foot type. Take a pair half a size larger than usual because your legs swell a little during exercise.

3. Buy comfortable clothes

You don't need expensive sports equipment for walking, but you will be more comfortable in the right clothes. Choose fabrics that wick away moisture, materials that stretch a little and won't squeeze you as you move.

In cold weather, wear multiple layers of clothing to stay warm at the start of your workout, but easy to remove when you warm up.

4. Set yourself a realistic goal

“Look at your condition - if you haven't exercised for a long time, start with 10 minutes of movement a day,” says Erin Palinski-Wade, nutritionist and author of books on nutrition. Increase your daily time by 5 minutes each week. This gradual approach will help your body adapt and reduce the risk of injury.

“If you are intimidated by long walks of 30 or 60 minutes, break them into 10-minute chunks,” continues Palinsky-Wade. "You burn the same number of calories and get the same health benefits without rearranging your daily routine."

Start at a not too high speed. It should be such that you can effortlessly say a few sentences on the go, but not maintain a long conversation. Gradually, you will become more resilient and brisk walking will be easier for you.

5. Prepare for muscle soreness

It is quite natural that after climbing the mountain out of habit, your shins will hurt. This will go away when you start walking regularly. To get rid of discomfort, apply ice to the sore spot.

If the condition interferes with walking or aching not only muscles, but also joints, take a break for a day or two. If you feel pain just behind the kneecap, in the Achilles tendon, ankles or hips, then you are overexerting. Relax for a couple of days, applying ice to the aching places. If this does not help, see your doctor.

6. Keep a Weight Loss Diary

Recordings will help you stay motivated and keep track of your progress. Record how far you walked and how long it took, and the incline angle if you are on a treadmill. Over time, you will begin to notice results. Not only in the number of kilometers traveled, but also in our own reflection.