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A Three-Week Walking Plan to Help Build Stamina and Lose Weight

A Three-Week Walking Plan to Help Build Stamina and Lose Weight

If you need a simple and easy way to get rid of some of the excess weight that you're not happy with, then this walking plan could help.

With all the running around that you do to keep the kids from fighting, your chores all caught up and having the household running smoothly, it can be hard to find the time to really stay fit. Trying all those diets and exercises can be even more exhausting especially after a long day when all you want to do is catch up on sleep. But maybe it doesn't have to be that hard. What if there was a simpler method that could help you remain confident in your own skin and not take too much of your time?

Here is a simple exercise routine that can not only help you shed excess pounds but also just make you feel better and more energized. And all it involves is a bit of walking. After all, walking is extremely beneficial for your health. According to Mayo Clinic, regular walking can help you maintain a healthy weight, prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes, strengthen your bones and muscles, improve your mood and improve your balance and coordination.

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This workout is designed by Galina Denzel, a certified personal trainer and the co-author of Eat Well, Move Well, Live Well, and it could help in various ways. If done right, you'll see a drop in your weight, rev your energy, and build lean muscle. But there are three key points to remember and it involves your pace. According to Woman's Day, the three paces you need to follow are:

Easy: Should feel like a stroll

Moderate: Pace increases, but you can still hold a conversation

Brisk: Talking should be tough

And this is the weekly walking plan:

Week 1 — Increase your time

Split your walking into morning and night to help keep yourself active. It's recommended to walk at an easy-to-moderate pace every day.

Week 1

Week 2 — Increase and vary your pace

When you constantly change the speed and intensity of your walk, burning fat and calories become more effective and easy. During this week, also focus on moving your arms by swinging them as you walk. This can help give you more propulsion during the brisk actions.

Week 2

Week 3 — Build up your strength

Don't worry. During this week, you still won't need equipment or weights to build your strength. Instead, use your body. Walking up the stairs or walking at an incline can make you feel muscles you might not have known you even had and can help toughen them. Certain exercises can also help with that.

Week 3

Slowly and steadily, as you follow this plan, you could even see the excess weight sliding off. But more than that, you might even start to feel more active and energized during the day and even have a better mood to carry you through your tasks. However, it is important to remember that when it comes to weight loss, you need to keep realistic goals. Eating right, getting good quality sleep and maintaining a positive attitude also contribute to keeping fit. Happy walking!

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References:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

https://www.womansday.com/health-fitness/workout-routines/g2823/walking-program-weight-loss/

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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