Moving your body regularly, beginning withwalking, is one of the best ways toenjoy a longer lifeand amp up yourcardiorespiratory fitness.
“Thegreat thing about walkingis that it doesn’t require any special knowledge or equipment andcan be done anywhere,” says Bethany Rutledge, a USAT-certified triathlon coach based in Atlanta. “This means it’s accessible to nearly everyone.”
Here, Rutledge outlines a 4-week walking plan for beginners, thatalong with a healthy diet, helpsjumpstart weight loss. “This plan is for someone who currently considers themselvessedentaryand wants to get started,” says Rutledge. It incorporates three rest days each week to enable beginners to getcomfortable with movementand the different walking paces (outlined below).
If you’re looking for a greater challenge, “you can also increase the duration andvary the pace intensityeven more,” adds Rutledge.
Throughout the plan, you’ll see a few different buzz words. We outline what those mean, here:
Steady-state walk:Walk brisklyenough your breathing is elevated, but you can still talk easily.
High-intensity walk:Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
Recovery walk:Walk at a comfortable pace, and focus on catching your breath. This low-intensity walk is also used forwarmupandcooldown.
Endurance walk: This intensity level is between recovery and steady state. You should be able to converse easily.
