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Half an hour, five times a week. Everyone has that time on their agenda to exercise, let’s agree? Those who say “no” will change their minds when they learn that this walking volume is just what you need to burn a thousand calories a week and lose up to 4 kilos a month – enough to reduce a number on the mannequin!
Physical education teacher Adriana Piacsek, from the sports consultancy Training for Women, in São Paulo, put together a tailor-made plan for you to lose weight and get fitter. The following interval workouts combine walking at three different intensities – walking, power walking and jogging.
A study published in the American journal Medicine & Science in Sports & Exercise confirms: women who alternated strong and weak rhythms spent more calories in the 24 hours post-workout than those who did less intense exercises. They also lost 4% of fat in the following weeks, while those who maintained the continuous pace did not lose anything. More: as it includes walking on an inclined surface, it defines legs, butt and abdomen. Take the test and tell us!
Choose the terrain and hit the step
On the machine, you can control the speed and incline on the display itself – use 1% incline for flat workouts and 3% to 5% for hills. Outdoors, measure your heart rate (see how to do this below) or use a heart rate monitor and choose routes with hills and steps to reinforce leg and butt work. If you’re starting from scratch, follow the two weeks of beginner training before moving on to the intermediate level.
training for beginners
week 1
Monday, Wednesday and Friday: 30 min walk
Tuesday and Saturday: 10 min walk + 5 min power walk + 10 min walk + 5 min power walk
week 2
Monday, Wednesday and Friday: 30 min walk
Tuesday and Saturday: 10 min walk + 10 min power walk + 10 min walk
training for intermediates
week 1
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 6 x (2 min power walk + 3 min jog)
Saturday: 2 x (5 min power walk + 5 min walk + 5 min jog)
week 2
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 10 min power walk + 2 x (5 min jog + 5 min walk)
Saturday: 10 min power walk + 5 min power walk uphill + 5 min power walk + 5 min power walk uphill + 5 min walk
week 3
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 5 min walk + 2 x (5 min power walk + 5 min jog) + 5 min walk
Saturday: 10 min power walk + 10 min jog + 5 min walk + 5 min power walk
week 4
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 5 min walk + 5 min power walk + 10 min uphill power walk + 10 min jog
Saturday: 10 min power walk + 10 min jogging + 10 min power walk
training for advanced
week 1
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 6 x (3 min power walk + 2 min jog)
Saturday: 2 x (5 min power walk + 5 min jog + 5 min power walk)
week 2
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 10 min power walk + 10 min jog + 10 min power walk
Saturday: 10 min power walk + 10 min uphill power walk + 10 min power walk
week 3
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 5 min power walk + 2 x (5 min power walk + 5 min jog) + 5 min power walk
Saturday: 10 min power walk + 15 min jog + 5 min power walk
week 4
Monday, Wednesday and Friday: 5 min walk + 20 min power walk + 5 min walk
Tuesday: 5 min power walk + 20 min jog + 5 min walk
Saturday: 10 min power walk + 10 min uphill power walk + 10 min power walk
Fit body, mind too
In addition to being an ally to keep curves in place, walking has other benefits for health and well-being:
Pain medicine: A recent study by the American College of Sports Medicine, American institution of sports medicine, showed that those who walk regularly have less pain in their shoulders and neck, because the activity relieves tension. Better than a crossword for the mind: exercise can also be the solution for you to stop forgetting where you kept your keys, as proven by research published in the American journal The Proceedings of the Nation Academy Sciences. After a year of regular walking, the volunteers had a 2% growth in the hippocampus, the area of the brain responsible for memory formation. Goodbye, cellulite: walking already helps burn fat, the villain of skin holes. But as you gain firmer and stronger legs and butt, it softens the appearance of cellulite.
Calculate your maximum heart rate (MHR)
First, calculate 88% of your age. If you are 25 years old, 88 x 0.25 = 22. Then subtract the result from 206. FCM: 206 – 22 = 184. To exercise between 55% and 60% of your FCM (as in a power walk) do the calculation: if your FCM is 184, the count is 184 x 0.55 = 101 and 184 x 0.60 = 110 . That means you’ll have to keep your heartbeat between 101 and 110 times per minute (or between 25 and 27 times in 15 seconds). To count the beats, feel the pulsations by touching your index and middle fingers to your wrist or neck.
To train on the treadmill
Walking = between 6 and 7 km/h
Power walk = between 7 and 8 km/h
Trot = 8 km/h
To train on the street
Walking = 50% of MHR
Power walk = 55% to 65% of HR
Trot = from 70% of the FCM
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