May do this workout every-other day. On the days in between, do the health walk or the fat-burning walk.
Benefits
Improves aerobic fitness, increasing the number and size of blood vessels in the muscles and increasing your lung power.
At this intensity, 50% of your calories burned are fats, 1% are proteins and 50% are carbohydrates. The aerobic phase of your workout should be of 50 minutes or less to prevent build-up of lactic acid.
Workout
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Start at an easy pace for 5-10 minutes.
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Stop and do a stretching and flexibility routine for 5 minutes.
Stretches
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Continue, walking at a pace that brings your heart rate up to 70-80% of your maximum heart rate (MHR).
Heartrate Calculator
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This is a quick pace where you are breathing hard and able to speak in short sentences.
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Walk for 30-50 minutes at this pace.
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Cool down with 5-10 minutes at an easy pace.
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End with 5 minutes of gentle stretching and flexibility exercises.
Stretches
• Before You Buy a Heart Rate Monitor
Next > Threshold Walking Workout
