Beatrice Stephenson is a freelance writer on fitness and sports issues.
Posts Tagged ‘Program’
I think its called walkmate? not sure any links or help greatly appreciated thanks
I have been on every diet in the book, I know nutrition, I even worked for a diet program for 2 yrs, Its just the fact im older 59 to be exact, have bad disks and sciatica, getting about is hard, Ive been on the weight watchers program most of my adult life, off and on, does anyone , maybe a dr in the house think I could loose wt on this program or if not what kind of program that i could loose without the exercise at this time, Im really desperate
Does anyone know a good exercise program to increase strength (upper and lower in particular), and to keep generally fit as well, without joining a gym??
Also, what would a good diet be to aid with exercise and for general good health? What should i be eating in order to increase muscle strength and energy levels?? Thanks in advance!
Here’s a simple, yet really effective walking exercise program for people looking to both lose weight and improve their health. It’s simple and not complicated. If you can spare about about 1 hour and 15 minutes a week towards walking, then you’ll get some great results FAST. Take 2 minutes to read this article on how to make this happen for you.
Walking Exercise Program
Monday – Walk 15 minutes non-stop up stairs in your house or condo/apartment building. Do this regardless of how often you walk up stairs currently. There’s a magic to doing it all at once.
Tuesday – Go to the gym and walk on an inclined treadmill (about 15 degree… not much) and walk on it for 15 minutes. After that, if you want, you can continue doing other things at the gym.
Wednesday – Take off. This can be a rest day.
Thursday – Repeat what you did on Monday. The same 15 minutes walking stairs.
Friday – Repeat what you did on Tuesday. The same 15 minutes on an inclined treadmill.
Saturday – Take 15 minutes and do whatever kind of walking that you want.
Sunday – This is an off day.
So basically, you walk 5 days a week for 15 minutes each of those days. A total of 75 minutes a week… barely over 1 hour. Since you have 168 hours in a week, this is not going to take up much of your time regardless of how busy you are. Your health is important. Don’t neglect it.
This is a very basic program, but it’s effective and proven. Do this walking exercise program and you’ll not only improve your health, but you’ll also lose some weight within a few weeks.
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A walking program can help you stick with your plan, if you want to do some changes in your life, whether it’s weight loss or to lower your cholesterol. If you set up an exercise program for walking that you can stick to when your motivation level is going down, it will help you to reach your goals faster. Often people just focus on diets and counting calories when wanting to loose weight, when it might be easier and more rewarding to start to do some walking instead. I know people who have had great results in their weight loss goals just by taking walks every day, talking about how the pounds just goes away
If you have been a anti exercising guy for all your life or for some years, take it easy at first. Don’t set up a plan that says you are going to walk one hour a day, every day for the rest of the year. It’s going to be too hard and you will quit before you know it. Set up a goal that is realistic. Just get up and do it. Don’t make to big of a thing about it, just go out there and walk some every day. But set a goal, even if it’s just a small one: It can be on your way to buy milk, walking the dog, whatever. But a goal is important, it’s an excellent motivator, and a place to move on from, when you are ready to set your goal a bit higher. Try to be realistic and honest to yourself. In the end you will reach your goals faster that way. intensify the walks as you get in better condition and get more motivated. If you do whatever you set up to do, you will see results in a couple of weeks, and feeling a healthier and more fit every day.
If your goal is weight loss, keep in mind that you are going to build muscles as well, so don’t be disappointed if you are not seeing the results you so much want. It’s a lot different than loosing pounds by diet alone. If you want accurate information, whether you are loosing weight or not, you should measure yourself. Do it with your belly, hips and thighs once a week and you will get a more honest picture of what is happening with you.
After you have been doing this for a some time, take it to the next level. Maybe you are going to increase your walking a bit, or maybe you are going to walk five minutes more every day. When you have done that for a while, you can reward yourself with buying some really comfortable sneakers, so you can move on to the next level with more ease and inspiration.
Do it from your own circumstances, be honest, and set goals for motivation. Sit down for a few minutes and write down your goals and levels for a walking programme. In that way you can have a mind set. Maybe you want to fuel up your walking a bit when you have reached your goals after a while. A pair of Nordic Walking sticks, can be one way of doing that, or maybe a pair of Masai Barefoot Technology shoes to help you increase calorie burning further.
Want to know more about MBT shoes and the benefits of walking? Sign up for a free e-mail course on MBT walking or just browse around: The Mbt Shoes Site