The Ultimate Walking Workout (Outside & Treadmill)
I'm bored so I decided to type this up from an article I have, from the April 2004 Fitness mag.
This is for a treadmill and based on a 135lb woman you'll burn 500 calories in 60 minutes. TIME INCLINE(%) SPEED 0-5:00 /1 /3.5 5:00-7:00 /3 /4.0 7:00-9:00 /5 /4.0 9:00-11:00 /7 /4.0 11:00-14:00 /9 /4.0 14:00-17:00 /11 /3.8 17:00-20:00 /9 /4.0 20:00-50:00 /Repeat min.5-20 twice 50:00-56:00 /12 /3.5 56:00-60:00 /0 /3.2 Outside Walking: 6 Week Get Lean Plan Zone 1: 65-70% of Max HR (Heart Rate)Zone 2: 70-80% of Max HR Zone 3: 80-85% of Max HR *You will start off in zone 1, where your body is used to burning fat for energy and gradually move into higher intensities (zones 2 and 3) The slow progression allows your body to adapt to using fat for fuel at greater levels of effort so you can exercise longer and get leaner faster* *Start every workout with a 5 minute warm up, cool down at your own pace for as long as you want, and at the end stretch for a few minutes* Week 1 (Zones 1-2) Mon- Walk 30 minutes in high end of zone 1/low end of zone 2. Tues- Walk 30 minutes outside on flat terrain; stay in high end of zone 1/low end of zone 2 STRENGTH Wed- Repeat Monday but increase time to 32 minutes. Thurs- Repeat Tuesday but increase time to 33 minutes. STRENGTH Fri- REST Sat- Hike for 35 minutes Sun- REST Week 2 (Zone 2) Mon - Walk 20 minutes in zone 2 Tues- Walk 20 minutes in zone 2. Find a hilly course in your neighbourhood. Walk quickly downhill to keep HR elevated. STRENGTH Wed- Repeat Monday increase time to 22 minutes. Thurs- Repeat Tuesday increse time to 25 minutes STRENGTH Fri- REST Sat- Repeat Tuesdays workout Sun- REST Week 3 (Zone 2) Mon- Walk in zone 2 for 25 minutes Tues- Walk in zone 2 for 27 minutes. STRENGTH Wed- Repeat Tuesday Thurs- Walk in zone 2 for 27-30 minutes. STRENGTH Fri- REST Sat- Hike in zone 2 for 30 minutes Sun- REST Week 4 (Zone 2) Mon- Walk in zone 2 27 minutes Tues- Walk in zone 2 for 28 minutes STRENGTH Wed- Repeat Tuesday Thurs- Walk in zone 2 for 30 minutes. STRENGTH Fri- REST Sat- Hike in zone 2 for 30 minutes Sun- REST Week 5 (Zone 3 and Intervals) Mon- Walking intervals: zone 1: 5 minutes zone 2: 3 minutes zone 3: as long as possible zone 2: 3 minutes zone 3: as long as possible (Repeat 3 times) Tues- Walk/jog for 45 minutes, spend at least 10 minutes in zone 3. STRENGTH Wed- Repeat Monday Thurs- Repeat Tuesday. STRENGTH Fri- REST Sat- Hike for 60 minutes. Every 5 minutes increase intensity up to zone 3 for 3 minutes. Sun- REST Week 6 (Intergrated week) Mon- Do your favourite workout from week 2. Tues- Favourite workout from week 5. STRENGTH Wed- Favourite workout from week 1 Thurs- Favourite workout from week 4. STRENGTH Fri- REST Sat- Favourite workout from week 3 Sun- REST |
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