Before and after training, it is important to perform stretching exercises on the legs for 5 to 10 minutes, to prepare and warm up the body for the walk. In addition to this, during training you should drink at least half a liter of water per hour to replenish the amount of fluid and mineral salts lost through perspiration.
See below for a guide to walking and losing weight, as well
as strengthening muscles and preventing injuries:
Week 1
Monday
20 min of slow walking + 15 min of moderate walking + 15 min
of slow walking
Tuesday
10 min of slow walking + 25 min alternating between 1 min of
moderate walking and 4 min of fast walking + 5 min of slow walking
Wednesday
Rest
Thursday
20 min of slow walking + 15 min of moderate walking + 15 min
of slow walking
Friday
10 min of slow walking + 20 min of moderate walking + 20 min
of brisk walking
Saturday
5 min of slow walking + 5 min of moderate walking + 25 min of
fast walking + 5 min of slow walking
Sunday
Rest
Week 2
Monday
10 min of moderate walking + 25 min of fast walking + 10 min
of moderate walking + 5 min of slow walking
Tuesday
5 min of moderate walking + 35 min alternating between 3 min
of fast walking and 2 min of moderate walking + 5 min of slow walking
Wednesday
Rest
Thursday
10 min of moderate walking + 30 min of fast walking + 10 min
of moderate walking + 5 min of slow walking
Friday
5 min of moderate walking + 35 min alternating between 3 min
of fast walking and 2 min of moderate walking + 5 min of slow walking
Saturday
10 min of moderate walking + 25 min of fast walking + 15 min
of moderate walking + 5 min of slow walking
Sunday
Rest
Week 3
Monday
10 min of slow walking + 15 min of fast walking + 10 min of
moderate walking + 15 min of fast walking + 5 min of slow walking
Tuesday
40 min alternating between 2 min and 30 sec fast walking and
2 min and 30 sec moderate walking + 10 min moderate walking + 10 min slow
walking
Wednesday
Rest
Thursday
10 min of moderate walking + 15 min of fast walking + 10 min
of moderate walking + 5 min of fast walking + 5 min of slow walking
Friday
20 min of moderate walking + 20 min of fast walking + 20 min
of slow walking
Saturday
50 min alternating between 2 min of moderate walking and 3
min of fast walking + 5 min of slow walking
Sunday
Rest
Week 4
Monday
25 min of moderate walking + 35 min of fast walking + 5 min
of slow walking
Tuesday
50 min alternating between 2 min of moderate walking and 3
min of fast walking + 10 min of moderate walking
Wednesday
Rest
Thursday
30 min of moderate walking + 20 min of fast walking + 10 min
of moderate walking
Friday
50 min alternating between 2 min of moderate walking and 3
min of brisk walking + 10 min of moderate walking
Saturday
40 min of moderate walking + 20 min of brisk walking + 10 min
of moderate walking
Sunday
Rest
How to Lose Weight Faster?
In addition to walking to lose weight, it is also important
to adopt a healthy, balanced diet, low in calories and rich in fiber, avoiding
the consumption of fats, sugars and decreasing the intake of carbohydrates.
Health Benefits of Walking
Taking walks, besides helping to lose weight and burn calories,
provides other health benefits such as:
- Promote the increase of muscle mass, especially if during the walk you also use small weights to exercise your arms.
- Decrease stress
- Improve the quality of sleep
- Improve circulation
- Control cholesterol and diabetes
These benefits are even more when the training is constant and is done correctly.