如果您刚刚完成了我们的30-Day Walking Challenge，恭喜。您做到了 - 我们做到了（我也走了）！所以，告诉我：你苗条，修剪，更强壮吗？我敢肯定，您已经注意到（或测量）对身体的实际变化。更重要的是，您不只是在灵魂深处感觉更好吗？您知道您刚刚为您的健康做了一些好处，这就是步行的力量。
There’s so much research that tells us fitness walking is one of the all-time best choices for a lifetime of healthy rewards. By now, you should have the adapted the habit. You’ve made the time, you fit it in and, most of all, I hope you’ve learned that no matter how big the walk, it always benefits your mind, body and soul. You can do short walks (500 steps), and you can do long walks (6,000 steps). You are always improving your health if you just keep on walkin’! And did you notice that you are even more motivated to eat healthy when you walk more? That’s SO big!
Keep the momentum going after the challenge is complete—don’t stop now. Learn how to step things up after the challenge has ended, or how to remain a motivated fitness walker even if you didn’t take the 30-day challenge (see tips below).
If your goal has been, and continues to be, weight loss, you can expect an even faster result in the next 30 days. A great way to continue the walk plan: Move to the next level.
If you started our30天计划as a beginner, you are NOT a beginner anymore. Start the next 30 days following the intermediate plan. If you started at the intermediate level, take the big challenge and start the next 30 days following the advanced plan.
高级步行者通常会沉浸在积极的生活方式中，他们可以编写自己的计划，创作自己的书籍，制作自己的视频锻炼，甚至举办自己的电视节目。您收到消息。他们不需要我，我需要他们！
But wait, advanced walkers, let me add that you can always up the burn or increase intensity, time or frequency of your walks to get to an even more advanced fitness level.
无论您是什么健身水平，以下是每周两三个步行的简单提示：
1. Add climbs:在跑步机上，只需将倾斜度设置为5％，以攀登高达10％的中等攀登。在5％的倾斜度上尝试100个步骤，或在10％倾斜的情况下进行50步，您会感到攀登的有效程度。它还踢更多的后端肌肉。这非常适合举重和举起那个肌肉组。在锻炼中进行三次倾斜的100（或50）步骤。
For climbing outdoors: Look for routes that have hills or roads that incline slightly. The more variety from your original route, the better. Look for outdoor steps at a stadium or park. Walk up and down three times, then continue on your route.
2. Add speed:Try 20 to 50 steps at a “gentle jog” pace after each five minutes of walking. It is such an easy way to increase your endurance (fitness) and burn, burn, burn those calories.
在任何持续4-12周的结构化计划之后，下一步始终是将其振作起来。更改路线。加快步伐。如果您仅在户外行走，请尝试跑步机。嘿，我知道一些很棒的步行DVD可能是您想要的品种……“眨眼”和微笑。
I promise you this: You are ready to get out into the community, have some healthy fun and even help others. Why not register for the next 5K (3.1 miles) walk or walk/run in your community? Or even a 10K (6.2 miles)? Or yes, you can do it, a half-marathon walk? You have built a strong foundation in only 30 days. I am so proud of all of you who walked this walk!
3. Try something new，就像我2015年6月2日发布的最新DVD一样：“The Tone Every Zone Walk”由三个20分钟的步行组成。第一次步行将使您的上半身调理，第二个是您的下半身，第三个是纯粹的有氧运动，快节奏的步行。
And finally, just settle in to your new active life, and I am sure that the rest of your life will be the best of your life. Happy walking, MyFitnessPal friends!
Did you complete the challenge, and want to celebrate your accomplishments with other MyFitnessPal members? Join ourgroup forumto talk about your experiences, ask your questions, discuss your plan for continuing your fitness journey, or (virtually) high-five a fellow MFPer!
