Walking...No-Where
By Mubarakah Ibrahim
So after what seems like eons of walking around the local track or the same street you have finally become tired of the same old routine that use to do so much for you. Walking always begins as a wonderful form of exercise, comparably to the finger remote control exercise most people did before getting into walking it was a life changing experience. But after several months or even a year or two of walking the same walk, your body begins to talk the same talk. (the scales starts to stutter as well.) So how do you revive your regular routine without adding another 20 more minutes to your exercise schedule. Kick it up a notch.! Your speed and intensity . . . that is. Turn that mundane "same ole same ole" walking into a quest for endurance. No need to go lace up your sneakers now and try to run for 30 minutes straight. Take it slow set goals small goals that will eventually ad up to a noticeable distance.
Running is the simplest, most effective of the regular, lifelong exercise activities. The prime reason: Running burns more calories in less time than any other exercise. And calorie burning is directly related to oxygen consumption and weight loss, the two most critical aspects of health and fitness. So here's a little truth secret : A person who walks 5 miles will burn relatively same amount of calories as a person that runs those same five miles. roughly 120 calories per mile regardless of your speed) But the runner will be home showered and on with her day while the walker well she'll still be walking. And let's face it no one wants to spend their whole day exercising. So increase your speed, intensity and your calorie burn by running. No need to train for a marathon, or time yourself (for now). Invest in a good pair of "running" shoes. Walking shoes are for walking and running shoes are for running. You wouldn't go bowling in skis would you? A shoe that helps to keep you in proper alignment during your running stride and helps to absorb impact will lengthen your running career.
If possible, run on packed, level dirt, trails or grass, which are a lot easier on your body. If running through the city, paved roads (asphalt) are easier on your legs than concrete sidewalks (cement). In fact do your knees a favor and avoid concrete sidewalks as much as possible.
Before you begin any run or run/walk workout, always seek the advice of your physician if you have any health concerns. You should have been engaged in consistent walking at least 3 times a week at 30 minutes for 12 weeks or more.
To start off you will run for about 30 seconds, walk for a good recovery period, then repeat the process for about 20 minutes before cooling down. When following the schedule, don't feel like you can't use a day or two to just walk if you feel like it. No pressure. No matter what you choose as your form of exercise the most important thing is that you enjoy yourself.
Always begin and end with 5 minutes of brisk walking to warm up
Week 1
Walk for 5 minutes run 1/2 minutes repeat for 20 minutes
Week 2
Walk for 4 minutes run 1 minutes repeat for 20 minutes
Week 3
Walk for 3 minutes run 1 1/2 minutes repeat for 20 minutes
Week 4
Walk for 2 minutes run 2 minutes repeat for 20 minutes
Week 5
Walk for 1 minutes run 2 1/2 minutes repeat for 20 minutes
Week 6
Walk for 1/2 minutes run 3 minutes repeat for 20 minutes
Kick it up a notch by doubling your running time each week
Week 7
Walk for 1 minutes run 6 minutes repeat 3 times
Week 8
Walk for 1 minutes run 8 minutes repeat 2 times
Week 9
Walk for 1 minutes run 10 minutes repeat for 2 times
Week 10
Walk for 1 minutes run 12 minutes repeat for 2 times
Week 11
Walk for 1 minutes run 15 minutes repeat for 2 times
Week 12
Run for 30 consecutive minutes
Congratulations !!!
