![]() She started noticing that she was sweatier and more out of breath after the longer walks, so that motivated her to get lost in her own positive self-talk more often. One of my clients uses her time speed walking through the neighborhood to say positive affirmations to herself like, “I am a walking machine!” and “I feel so good in my own skin!” Some days she gets so carried away with her affirmations that an hour goes by. Sometimes the best way to do this is with distraction! Get lost in a podcast or a playlist of your favorite music and the time will fly by. After consistently walking the same distance for a few weeks, try gradually increasing how far you go. When it comes to any form of exercise, knowing when to increase the intensity of your workout is essential in making progress. One of my clients started walking with two, 20-ounce water bottles and makes it her goal to drink both of them by the time she makes it back to her house! If you want to work your arms, try walking with light dumbbells or these body-weight arm exercises. With ankle weights you are making your body work harder to perform the same walking movement. If you would like to see more progress when it comes to building muscle and toning, try adding weights. This will make for a more intense workout for your glutes, hamstrings and quads, while also increasing your heart rate. ![]() Walking on an incline will engage your leg muscles more than walking on level ground, so take a path with some hills. Spice it up by finding a route with some elevation. Switching things up keeps your body guessing and introduces new challenges, which will help you see results faster. We all get stuck in the rut of taking that same route around the neighborhood. For example, walking two to three minutes at a brisk pace and then recovering for one minute. If your walk starts to feel easier, that is a sign that it’s time to pick up the pace or adjust your intervals. Be sure to adjust your routine so that you continue to make progress. Cardio activity can be anything from walking the. To alternate your pace, walk for one minute or one block at a regular pace, and then speed walk for the next minute or block. Cardio exercise (sometimes called aerobic exercise) is any rhythmic activity that increases your heart rate. ![]() If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk. Walking briskly helps improve cardiovascular fitness and burns more calories. If you need to start with just 10 minutes or 5,000 steps a day and build up, that is better than nothing! The first step is ensuring that you can be consistent with your walking once you make it a daily habit, then work on increasing the duration. Choose a time or step goal that is attainable for you. Some people also find that setting a step goal - like 10,000 steps a day - helps motivate them. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can. If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. Health & Wellness Don’t feel like running? Here's a HIIT walking workout
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