From Mundo Deportivo we present to you one one month program that agrees Walks and healthy eating ideal for anyone looking for an alternative to the rigors of intense training routines.
This plan shows that the exercise of walking, often underestimated Compared to more intense activities like running or lifting weights in the gym, it can have a significantly positive impact Weight loss and general health if done consistently and combined with a balanced diet.
Can you lose weight by walking?
The answer is a resounding yes. However, the key to this lies in the Regularity and intensity of the walks. Walk every day or almost every day at a pace that challenges you Cardiovascular capacity It is important that weight loss is effective. In addition, it is important that calories burned exceed calories burned, which means you need to burn more calories than you consume.
According to experts, a brisk tour 6 kilometers per hour It can help you burn between 300 and 400 calories in an hour, proving that walking can be an effective exercise for weight loss.
One-month walking weight loss plan
Below we present a plan a month designed to help you lose weight by walking. This plan includes levels for both beginners and advanced users, making it accessible to a wide range of people interested in improving their health and losing weight.
Day 1
- Beginner: 3 sets of 10 minutes each at an easy pace (approx. 5 kilometers per hour), with a break of 2 to 3 minutes between sets.
- Progressive: 15 minutes of easy walking, followed by 15 minutes at a fast pace (6-7 kilometers per hour) and finally another 15 minutes of easy walking.
Day 2
- Beginner: 20 to 30 minutes of continuous walking at a brisk pace (about 6-7 kilometers per hour).
- Progressive: 10 minutes of gentle warm-up, followed by five sets of one minute of easy walking and four minutes of brisk walking, finishing with 5 minutes of easy walking.
Day 3
- Beginner: 30 minutes walk at a leisurely pace.
- Progressive: 20 minutes of easy walking, followed by 15 minutes of fast pace (6-7 kilometers per hour) and finally another 15 minutes of easy walking.
Day 4
Both: Active rest day, including strengthening exercises for arms, legs and torso for 30 minutes.
Day 5
- Beginner: 30 minutes of walking at an easy pace, followed by a strengthening exercise such as lunges.
- Progressive: 15 minutes of easy walking, followed by 15 minutes of fast pace and another 15 minutes of even faster pace, finishing with 5 minutes of easy walking.
6
- Beginner: 2 sets of 20 to 30 minutes of walking at an easy pace with a 3-minute break in between.
- Progressive: 5 minutes of easy walking, followed by 5 minutes of moderate pace, then 25 minutes of fast pace, another 5 minutes of moderate pace and finally 5 minutes of easy walking.
Day 7
- Both: 45 to 60 minutes of continuous walking at an easy pace.
Day 8
- Beginner: 3 sets of 15 minutes each at an easy pace (approximately 5 kilometers per hour), with a 2-minute break between each set.
- Progressive: 10 minutes of walking at a moderate pace, followed by 25 minutes of brisk walking (6-7 kilometers per hour) and finally 10 minutes of walking at a moderate pace.
Day 9
- Beginner: 20 minutes of easy walking, then 20 minutes of fast walking and 5 minutes of easy walking.
- Progressive: 5 minutes of gentle warm-up, followed by 35 minutes of walking with a change of pace (3 minutes fast, 2 minutes easy) and finally 5 minutes of easy walking to cool down.
10th day
- Beginner: 35 minutes of walking at an easy pace, followed by a strengthening exercise such as squats.
- Progressive: 10 minutes at a moderate pace, followed by 30 minutes at a fast pace and finally 10 minutes of walking at a moderate pace.
Day 11
- Both: Cross-training day that may include swimming or half an hour on the bike.
Day 12
- Beginner: 35 minutes of easy walking followed by a core strengthening exercise, e.g. B. Planks.
- Progressive: 5 minutes of gentle warm-up, followed by 35 minutes of walking with a change of pace (3 minutes fast, 2 minutes easy) and finally 5 minutes of easy walking to cool down.
Day 13
- Beginners: Two sets of 30 minutes of walking at an easy pace with a five-minute break in between.
- Progressive: 5-10 minutes of gentle warm-up, followed by 30 minutes of walking on an incline or on a treadmill with a 10 degree incline, and finally 5 minutes of gentle walking.
Day 14
- Both: Enjoy a long, 90-minute walk at a relaxed pace that allows you to enjoy nature and build your endurance.
Day 15
- Beginner: Perform four sets of 15 minutes of walking at an easy pace, with two minutes of rest between sets.
- Progressive: Start with 10 minutes of easy walking, then do 15 minutes of brisk walking, followed by 10 minutes at a moderate pace, another 15 minutes at a fast pace, and finish with 5 minutes of easy walking.
Day 16
- Beginner: Walk at a moderate pace for 30 minutes, followed by 30 minutes at an easy pace, maintaining a steady pace.
- Progressive: Start with 10 minutes of walking at a moderate pace, then do 40 minutes of alternating pace (two and a half minutes of easy walking, followed by two and a half minutes of brisk walking), and finish with 10 minutes of easy walking.
Day 17
- Beginner: Walk at a moderate pace for 40 minutes, then make time for leg strengthening exercises.
- Progressive: Start with 10 minutes of walking at a moderate pace, then do 15 minutes of brisk walking, followed by 10 minutes of walking at a moderate pace, another 10 minutes of walking at a fast pace, 5 minutes of walking at a moderate pace, and finish with 5 minutes of easy walking.
Day 18
- Both: This day is intended for active recovery where you can perform core strengthening exercises that will help you maintain balance in your exercise program.
19th day
- Beginner: Walk at a brisk pace for 30 minutes, then do core-strengthening exercises.
- Progressive: Start with 20 minutes of walking at a moderate pace, followed by 20 minutes of walking at a fast pace, and finish with 10 minutes of walking at a moderate pace and 10 minutes of easy walking.
Day 20
- Beginner: Do two sets of 45 minutes of walking at an easy pace to improve your endurance.
- Progressive: Start with 10 minutes of easy walking, then do 50 minutes of alternating pace, and finish with 10 minutes of easy walking.
Day 21
- Both: Enjoy a longer 90-minute walk at a moderate pace that allows you to enjoy nature and further improve your endurance.
Day 22
- Beginner: Perform four sets of 20 minutes of walking at an easy pace, with two-minute breaks between sets.
- Progressive: Start with 25 minutes of walking at a moderate pace, followed by 35 minutes at a fast pace, and finish with 10 minutes of easy walking.
Day 23
- Beginner: Perform four sets of 15 minutes of walking at a moderate pace, with two minutes of rest between each set.
- Progressive: Start with 25 minutes of walking at a moderate pace, followed by 35 minutes at a fast pace, and finish with 10 minutes of easy walking.
Day 24
- Beginner: Walk at a moderate pace for 40 minutes and then at an easy pace for 30 minutes.
- Progressive: Start with 10 minutes of easy walking, then do 50 minutes of alternating pace, and finish with 10 minutes of easy walking.
Day 25
- Both: Give your body a day of rest to recover and prepare for the final week of your hiking program.
Day 26
- Beginner: Walk at a moderate pace for 40 minutes and do leg strengthening exercises.
- Progressive: Start with 10 minutes of moderate walking, then do 50 minutes of alternating pace, and finish with 10 minutes of light walking.
Day 27
- Beginner: Do two sets of 60 minutes of walking at an easy pace to increase your endurance.
- Progressive: Walk at a moderate pace for 40 minutes, followed by 20 minutes at a fast pace, and finish with 10 minutes of easy walking.
Day 28
- Beginner: Enjoy a continuous walk of 1 hour and 45 minutes at a relaxed pace, allowing you to extend the duration of your walks and burn more calories.
- Progressive: Take a 2-hour walk at a leisurely pace that will further challenge your endurance.
Day 29
- Beginner: Perform four sets of 20 minutes of walking at an easy pace, with two-minute breaks between sets.
- Progressive: Start with 25 minutes of walking at a moderate pace, followed by 35 minutes at a fast pace, and finish with 10 minutes of easy walking.
30
- Beginner: Take two 30-minute walks at a moderate pace to maintain your activity level.
- Progressive: Start with 20 minutes of walking at a moderate pace, then do 30 minutes at a fast pace, and finish with 10 minutes of easy walking.
Tips and recommendations for losing weight by walking
If you want to successfully complete this one-month walking weight loss program, keep the following in mind Tips:
- When walking, maintain good posture and avoid arching your back.
- Vary your walking routes to avoid monotony and maintain interest.
- Use activity tracking apps to monitor your progress and stay motivated.
- Use inclines and hills to increase the intensity of your walks to burn more calories.
- Take short steps and keep your arms moving for a more effective exercise.
- Pay attention to your breathing and synchronize it with your steps: breathe in through your nose and out through your mouth.
- If you go for a walk in the sun, be sure to wear sunscreen and a hat to protect yourself from the sun and stay hydrated during your walks.
Remember that walking is a accessible and beneficial exercise for general health. In addition to helping you lose weight, walking regularly can help you lose weight prevent diseases B. Diabetes, improve sleep quality, strengthen bones, promote heart health, control cholesterol levels and reduce stress, anxiety and depression symptoms.
However, it is important that you establish yourself realistic goals and you commit to maintaining continuity and regularity in your walks. Healthy weight loss includes Balance between calories burned and calories burned Therefore, make sure you eat a balanced diet that includes real foods and avoid highly processed foods, foods high in sugar, and unhealthy products.
By following this month-long program that combines walking and healthy eating, you’ll be on the right track to achieving your weight loss goals and improving your overall health. Remember it Results may vary from person to person But with dedication and commitment, you can achieve your goals and enjoy the benefits of an active and healthy lifestyle. Good luck on your journey to a healthier and fitter life!
