Our two-week walking programme will have you feeling better, and lighter. So, strap on those sneakers and put a spring in your step.
Our two-week walking programme will have you feeling better, and lighter. So, strap on those sneakers and put a spring in your step.
What could be better than enjoying the great outdoors on foot, all the while getting fitter from head to toe? Walking in nature provides a moment of respite from hectic living. It works the major muscle groups, protects the heart and brain, and helps you lose weight.
Go The Distance
“Walking 10,000 steps a day means you’ll cover between 7km and 9km,” says fitness expert Anthony Lynch. “This is enough to create a 500-calorie deficit each day, and this can result in losing [0.45kg] of body fat per week.”
Achieve this by doing about two brisk 30-minute walks per day. “Some experts suggest as little as 6,000 steps a day to improve your health, 10,000 to lose weight,” adds Anthony.
So, striding out can make a difference to your waistline, as long as you keep up the tempo and do it on a regular basis. Anthony’s progressive plan will have you fitter and trimmer in a fortnight.
DAY 1
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Pace Easy to steady
Incline Flat routes
Intensity 5-6 out of 10
Distance 4.8km in total
Plan two walks, perhaps scheduling one in the morning or at lunchtime, and the other in the evening. Time each walk to monitor your progress.
DAY 2
Duration 1 minute quicker than Day 1 for each walk
Incline Flat routes
Intensity 6-7 out of 10
Pace Moderate to steady
Distance 4.8km in total
Do the same as on Day 1, but aim to beat your time on each walk by a minute. Keeping a bend in your elbows and swinging your arms will propel you forward.
DAY 3
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline Flat routes
Intensity 6-7 out of 10
Pace Moderate to steady
Distance 6.4km in total
Increase the distance covered on your walks from 4.8km to 6.4km, while maintaining yesterday’s intensity. Pump those arms and maintain good posture.
DAY 4 – REST DAY
Duration Incidental exercise
Distance 10,000 steps
Today is a rest day, but keep active wherever you can by using stairs instead of lifts, having a lunchtime stroll, pottering in the garden, or walking to the shops.
DAY 5
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline 2-3 percent
Intensity 7 out of 10
Pace Moderate to steady
Distance 6.4km in total
Start to add in some hills to increase the intensity. You might find your calves feeling stiff after today, so spend an extra 30 seconds stretching each leg.
DAY 6
Duration 60-70 minutes
Incline 2-3 percent
Intensity 7 out of 10
Pace Moderate to steady
Distance 6.4km
The key is to get this walk done without any breaks. Add in the incline (or similar) from yesterday to increase your overall energy expenditure.
DAY 7
Duration As long as it takes
Incline 5-6 percent
Intensity Comfortable
Pace Moderate to steady
Distance 10,000 steps
Go for a long, leisurely walk. Don’t set targets; just keep moving. Choose somewhere with varied terrain. Enjoy it!
DAY 8
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline Flat routes
Intensity 6/8 out of 10
Pace Moderate and brisk
Distance 6.4km in total
Split the distance into two walks, alternating between three minutes at a moderate pace, and one minute, brisk. The faster pace is intermittent to give you a chance to recover.
DAY 9
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline 2-3 percent
Intensity 6/8 out of 10
Pace Moderate to brisk
Distance 6.4km in total
The brisk pace should have gotten your heart rate up. Today, do the same as Day 8 (with intervals) but add hills, aiming for a gradient of 2-3 percent.
DAY 10 – REST DAY
Duration Incidental exercise
Distance 10,000 steps
As before, focus on getting in your step count by staying active wherever you have the opportunity and do some stretches at the end of the day.
DAY 11
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline 2-3 percent
Intensity 6/8 out of 10
Pace Moderate and brisk
Distance 8km in total
Add another 800 metres per walk and change your pace as before. Try to complete the walks in the same time it took you to do three kilometres at the start of the plan.
DAY 12
Duration
Walk 1: 25-30 minutes
Walk 2: 25-30 minutes
Incline 2-3 percent
Intensity 6/8 out of 10
Pace Moderate and brisk
Distance 8km in total
Increase the pace! Now do just two minutes at a moderate pace and one minute, brisk. Go faster than yesterday and take slow, deep breaths on the moderate parts.
DAY 13 – REST DAY
Duration Incidental exercise
Distance 10,000 steps
This is a rest day ahead of a much harder day. Stay on the move to keep limber but don’t overexert yourself as tomorrow will be challenging.
DAY 14
Duration Go as fast as you can at a steady pace
Incline 5-6 percent
Intensity 7/8 out of 10
Pace Moderate to steady
Distance 8km
Walk eight kilometres at a moderate pace and incorporate the steepest hill from Day 7. Maintain good posture and breathe deeply. Record your time at the end.
Perfect Your Posture
Walking with good posture will not only help protect your back and knees from injury but also allow you to walk faster and further. Try Anthony’s top technique tips:
Keep your chin up as it’s better for your neck and shoulders.
Walk tall – don’t slouch or lean forwards or backwards. Roll your shoulders back and down intermittently to dispel any tension, allow maximum airflow into your lungs, and free your arms.
Hold your stomach in slightly – think belly button to spine – but without holding your breath. Squeeze your bottom and tilt your pelvis slightly under, to flatten out the lower curve of your spine.
PHOTO: 123RF.COM
