Find out how walking workouts can fit into your workout routine.
Walking workouts are a great place for beginners to start or for folks just getting back into working out. What about those folks who do work out and are interested in this kind of workout?
No matter your fitness level or goals, a walking workouts can fit into your regiment.
What could be better than a mindful walk? How about a walk that propels you toward the body you want...both functionally and aesthetically?
All you need for this kind of workout is a pair of sneakers and off you go.
First, make sure you know what your resting heart rate (rhr) and maximum heart rate (mhr) is. This will help you figure out which heart rate zone you want to work in and what that means.
If you are just getting started, walking workouts are perfect. Moving burns calories which helps you lose fat and improve heart health.
Start losing body fat with a walk in heart rate zone 2 or 3.
This will put you in a position where you are able to speak in sentences but you are working your heart as well. Your RPE, rate of perceived exertion, on a scale of 1 to 10, should be about 6 or 7. 1 is sedentary and 10 is absolute top speed.
Maintaining this pace until you've reached your time goal, will help you burn more calories, and boost your heart health.
Begin with 20 minutes, 3 times a week.
You will build upon this as your level of fitness and endurance improves.
Adding in hills
Now that you've increased the efficiency of your heart, you're ready to add in hills!
This is simple. Either find a route with hills or manipulate your treadmill's incline position.
Keeping your heart rate in zone 2 or 3 , will help you continue to burn calories. Maintain RPE of 6 or 7 on the flats and bump it up to 7 or 8 on the hills. Work a little harder to keep the same pace while heading uphill.
This will work your heart, as well as your core and lower body.
Walk for 20 to 30 minutes. With the added intensity of hills, your body will continue burning fat.
Now add an arm workout to your walk!
You've worked hard and you are ready to add an upper body workout into your cardio workout.
Grab a pair of hand weights, up to 10 pounds, and get ready to work!
Walk at a level 6 or 7 RPE. Now begin to add in sets of bicep curls, palms face up and use your upper arm muscle to pull the weight to 90 degrees, or all the way up if you are experienced.
Complete 10 to 15 repetitions of bicep curls and then move on to triceps.
Begin with hands at a 90 degree angle to your body. Press your arms down contracting the triceps. Control the weight without letting it fall to your side. Bring your arms back to starting position.
Complete 10 to 15 repetitions and move on to shoulders.
Raise arms up, elbows raised and straight out from shoulders, wrists over elbows with weights in hand.
Now, push the weights up over head while keeping your shoulders away from the ears.
Come down so elbows are even with lattissimus dorsi (large back muscle) and repeat.
Do 10 to 15 repetitions.
Now return to your bicep exercise, for a change, alternate curling arms.
After each "set" move on to the next set.
Complete 3 rounds of all exercises for a total of 3 sets in each area.
New! CommentsHave your say about what you just read! Leave me a comment in the box below.