Time to move!

Be­low is a 10-week walk­ing-for-weight-loss pro­gramme that I’ve de­signed for peo­ple in good health who are look­ing to shift those un­wanted ki­los. It fo­cuses on get­ting you into a good rou­tine where walk­ing be­comes a daily habit and then build­ing on that to

Good Health Choices - - Be Energised -

Weeks 1 & 2

Aim:

Your goal for the first two weeks is to build a rou­tine and start to make walk­ing part of your day most days.

Ses­sions:

Walk for 30 min­utes five days this week. Th­ese walks should be brisk – be care­ful not to slip into tur­tle mode!

Weeks 3 & 4

Aim:

To in­crease the du­ra­tion of your walks.

Ses­sions:

For three days each week, walk for 45 min­utes at a time. For two days each week, sched­ule in one-hour walks.

Weeks 5 & 6

Aim:

To up your move­ment by in­cor­po­rat­ing in­ci­den­tal ex­er­cise.

Ses­sions:

Five days each week, com­plete an hour-long walk, and in ad­di­tion to th­ese, choose three days when you’ll get off the bus/train a cou­ple of stops early or park your car a 30-minute walk away from your work or other des­ti­na­tion.

Weeks 7&8

Aim:

To in­crease the in­ten­sity by in­cor­po­rat­ing stairs/in­clines and some re­sis­tance ex­er­cises.

Ses­sions:

Three days each week, com­plete an hour-long walk fol­lowed by two sets of 10 body-weight squats, push-ups and step knee drives on each leg (see be­low). Two days each week, do a 45-minute walk that in­cludes three flights of 50 stairs, or three in­clines of at least 10 de­grees for a min­i­mum dis­tance of 30 me­tres (for ex­am­ple, a hill or a foot­path on an ob­vi­ous in­cline). In ad­di­tion, in­clude five in­ci­den­tal walks of 20 min­utes min­i­mum each week.

Step knee drives:

Place one foot on a step, then with your back straight and chest lifted, drive the knee of the other leg up to waist height as you straighten the leg on the step. Lower the leg back down to the start­ing po­si­tion and re­peat.

Weeks 9 & 10

Aim:

To chal­lenge your car­dio­vas­cu­lar fit­ness and im­prove your mus­cle strength through in­creased vol­ume and in­cor­po­rat­ing in­ter­vals and re­sis­tance ex­er­cises. This is best car­ried out in a cir­cuit­style set-up, so it’s a good idea to find at least one route that takes about 20 min­utes to walk and in­cludes a flight of stairs or a hill.

Ses­sions:

Do five one-hour walks each week. Ev­ery 20 min­utes dur­ing th­ese walks, do 10 body-weight squats, 10 push-ups and 10 step knee drives on each leg, and walk up at least one in­cline. As well as th­ese walks, do five in­ci­den­tal walks (a min­i­mum 30 min­utes each) and an ad­di­tional ‘ad­ven­ture’ walk of your choice (for ex­am­ple, go for a hike, com­pete an or­gan­ised walk­ing event, or buy or bor­row a pe­dome­ter or down­load a step tracker on your phone and aim to com­plete 15,000 steps).

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.