Walking regularly, underappreciated yet potentially transformative in terms of fitness and weight loss, is something too many people miss out on. High-intensity exercise regimens often garner more attention but the humble walk retains its solid standing as time has shown repeatedly its aid in shedding kilos. As the Nutrients 2022 study published shows, postmenopausal women benefited from walking without having to maintain any specific speed. To women working towards their fittest self can turn to a steadfast daily walking regimen.
Walking tends to be easy on joints; doesn't require one specific location nor special equipment. Yet not every walk bears equal results which led us to interview certified strength and conditioning specialist & nutrition coach with Barbend, Tracie Haines-Landram who suggests that an ultimate daily workout caters best toward achieving fitness objectives for women. This routine's appeal also extends in feasibility: it can be practiced both indoors and outdoors or even on treadmills.
"One could either monitor pacing through the treadmill or fitness tracker by noticing speed (kept frequently as miles per hour), if technology is unavailable intensity levels would work fine," expands Haines-Landram.
Here are terminologies you'd need before begining:
- Home Base: For outdoor walks - free flow spaces sans traffic suited better for safe exercises whereas those walking indoors, space beside your treadmill makes great 'home base'.
- Set: Outdoors will involve circuit completion equalling 0.25 miles while indoor/treadmill walks consist a set being completed once they clock similar distance i.e., 0.25 miles.
- Pace : Chalk four easily manageable pace brackets out:
- Level 1 – Leisurely slow-paced stroll allowing comfortable chatter without getting winded.
- Level 2 – Brisk paced walk where conversations are still manageable.
- Level 3 – Fast pace sustaineable for over an hour but eventually likely to leave you too winded to converse.
- Level 4 – Walking at the fastest speed avoid breaking into a run and rather difficult to talk or hold any conversation.
"The generic format of workout would entail completing one set consisting approximately quarter-mile distance followed by lower body exercise then upper body movement. Repeat thrice, alternating between exercises." explains Ms.Haines-Landram.
This routine works just fine regardless your fitness levels. Ahead is more on this particular workout, don't miss it!
Set 1: Level 2 Walk (Warm-up)
The aim of this initial level is to prepare your body for the workout session ahead. This warm-up intends to wake up the muscles and slightly increase your heart rate. You should consider it as a prep stage for the upcoming exercise regimen.
Simply start off with a steady five-minute walk at an easy-going pace. Follow this warm-up by doing three series each of ten squats where you only use your own body weight, and then complete ten shoulder press-ups using dumbbells held above your head.
Walk Exercise, Stage 2: Intensity Level 3
Now's the time to quicken your stride. For this stage, you'll aim for a brisk-paced stride — one that still allows conversation but encourages concentration on your respiration. Maintain this level for roughly seven minutes. At this point, expect an increased heart rate as your body prepares itself for the next step.
Take on three rounds of forward lunges with ten reps per side - switch legs between every repetition. You can perform these walking or staying stationary at a place. Next, accomplish three cycles of ten push-ups each by relying either on traditional floor surface mode against some wall barrier, or leaning onto the treadmill handlebars if handy.
Set 3: Level 4 Speed Walk
This level, Level 4, is where you test your limits by speeding up your walking pace to the fastest rate but without starting to run. This intense phase should last for seven minutes. It's expected that you'd feel a little winded; it's a positive sign indicating that you're really putting in effort.
Target three rounds of five single-leg rear deadlifts (RDLs) on each leg, starting with your left and then proceeding to the right. Executing Single-leg RDLs entails standing on one foot while reaching out for your toes using both hands and concurrently raising the other leg off from the floor behind you. Ensure that as the backside leg lifts upwards from the earth, it maintains alignment with your spine fostering a straight posterior chain appropriate posture-wise. Once touched down at toe-level or its closest proximate distance (if touching isn't possible), gently return to initial position unhurriedly. Following this routine complete, repeat an exercise involving three groups of ten upright row operations while utilizing dumbbells.
Set 4: Level 3 Walk
Time to take it down a notch and switch to Level 3 for the next seven minutes. This acts as your body's "refresh" period. Despite moving at a brisk pace, this permits some recovery for your heart rate. But ensure not to relax overly much.
Utilize a dumbbell and carry out one round of 20 thrusters—it involves combining a squat with an overhead press in an intense single action.
Set 5: Level 4 Walk-through
Time to return to Level 4. You are going to spend another seven minutes at your speediest walking pace. At this point, you're in the final chapters, and your whole body is now vigorously participating. If you don't feel tested at this stage, then it's a signal that you need to exert more effort. Back on home base, perform three rounds of reverse switching lunges per leg for ten times each with additional 10 pushups.
Set 6: Level 3 Stride
This is the concluding segment of Level 3, lasting seven minutes. At this point, you're likely to be perspiring and concurrently reveling in the endorphin rush. This is your final "recalibration" phase prior to cooling down; make it meaningful. Accomplish three rounds of five single-leg RDLs for each leg, followed by ten upright rows utilizing dumbbells or a kettlebell for added intensity.
Set 7: Level 2 Walk (Cooldown)
Now it's the time to enjoy a five-minute walk at level two as your cooldown. You've returned to where you started, but your body has undergone a significant transformation. With activated muscles, expended calories, and literal large strides intended for achieving your most fit physique - things are not the same anymore. It's time to give yourself some recognition; pat yourself on the back.
