The best thing about步行is its accessibility. It’s also one of themost beneficial habitsfor your health. Adding more steps to your daily routine canimprove heart health,增加心理清晰度和more. For example, going for awalk outdoors能reduce feelings of frustration和help you get into a更冥想状态.
但是所有步行并不是平等的。输入Bethany Rutledge，一个USAT认证的铁人三项教练位于亚特兰大，作者Courage to Tri,” with a four-week total-body walking plan that includesincline walking和bodyweight strength exercises. This plan is geared toward improving both aerobic fitness and strength. “Adding strength moves into your walking can help you torch extra calories andbuild lean muscle(which in turn, helps you burn even more),” she says. “Plus,模拟山丘by adding incline walking to your arsenal improves your strength and outdoor walking fitness.”
WALKING PLAN TERMINOLOGY
在整个计划中，您会看到一些不同的流行语单词。我们在这里概述了这些含义：
Endurance walk:This intensity level is between recovery and steady state. You should be able to easily converse.
High-intensity walk:Walk as quickly as you can. At this pace your breathing should be very labored and talking is difficult.
Recovery walk:Walk at a comfortable pace, and focus on catching your breath. This low-intensity walk is also used for warmup and cooldown walking.
稳态步行：轻快地走路，呼吸抬高，但您仍然可以轻松说话。
Walk Incline Ladder:
这次步行包括一个工作阶梯，从3分钟开始的工作开始，并降至1分钟的努力，然后慢慢努力重新开始：
3 minutes at 6–9% incline
3分钟的稳态步行
2 minutes at 6–9% incline
2分钟的稳态步行
1 minute at 6–9% incline
1-minute steady-state walk
2 minutes at 6–9% incline
2分钟的稳态步行
3 minutes at 6–9% incline
3分钟的稳态步行
Cooldown: 5-minute walk
Walk Strength Circuit:
热身：步行5分钟
Strength round 1: Squats, pushups and lunges
5分钟的稳态步行
Strength round 2: Planks, birddogs and lateral lunges
5分钟的稳态步行
Strength round 3: Dumbbell row, bicycle crunch, superman
Cooldown: 5-minute walk
步行计划练习
You’ll also incorporate a few basic full-body movements, including:
SQUAT
The move:Start standing with your feet at shoulder-width. Toes should be slightly turned out. Keeping an active core, squat as low as you can, maintaining tension through your legs, sinking your weight into your heels. Press back up to start for one rep.
PUSHUP
The move:从高木板开始。保持肘部靠近肋骨笼，将身体朝向地板的直线降低。推开手掌以开始一位。
弓步
The move:从脚一起开始。向前走进弓步（您的膝盖不应伸出脚趾），然后慢慢降低5秒钟。穿过您的前后脚跟返回站立。这很重要。继续30秒；在另一侧重复。
板
The move:Get into a high pushup position, maintaining a strong core and creating a straight line from head to heel. Hold.
BIRDDOG
The move:Start in tabletop position. Simultaneously lift your right leg and left arm, kicking straight back through the right leg and reaching forward with your left arm. Make sure your back stays in a neutral position throughout the entire movement. Hold for 10 seconds, then slowly return to start. Continue, alternating sides.
LATERAL LUNGE
The move:开始站在一起。向左走，左脚趾直接向前指向，并让左臀部向后下降。同时撑一下臀部并保持正确的腿，请踩右腿并重复。
哑铃行
The move:用左脚向前站起来，用右手握住哑铃。保持腹肌紧绷和脊柱自然的伸直，从臀部向前铰接约45度，朝右臂伸向地板，将右手放在左膝盖上，以帮助保持中性位置。将手臂向后旋转，将重量拉到躯干的一侧。下臂到起始位置。在另一侧重复以完成集合。
BICYCLE CRUNCH
The move:Lie on your back with your hands clasped behind your head. Lift your legs to tabletop position. This is your starting position. Crunch up, then twist from the torso as you draw right elbow to left knee and extend right leg straight out. Return to the starting position. Repeat on the opposite side.
SUPERMAN
The move:Lie face down on the ground with your arms and legs extended. Lift your legs, arms and chest off the floor. Hold for 4 seconds. Slowly lower your arms and legs to return to start; repeat.
Rutledge的目标每周融合三天，是使任何人都能适应运动和不同的步行区，然后再提高另一个缺口。
