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When it comes to physical activity, there’s nothing simpler than walking. Even so, exercise is not for anyone who wants to exterminate calories, firm up the body, gain breath, improve mood and disposition, de-stress and strengthen immunity. Some studies have already shown that fast walking can have as many benefits as running in preventing high blood pressure, diabetes and heart disease.
Want more result? Add speed or alternate walking with localized exercises, a trend in cardio training that we bring you here, in the plans created by Alexandre Machado, creator of the Dpace running training methodology. Comfortable Rhythm (CR): You can maintain it all the time and you can talk without getting out of breath.
Fat melt combo
Alexandre Machado explains each of the methods he used in the following trainings
Fartlek: you control the pace variation according to your physical condition. “The tendency is for you to start training with greater intensity at each session”, he says. The method is simple and suitable for beginners.
Fixed interval: you alternate short stretches at different intensities: after increasing the speed, you catch your breath by slowing down the pace or doing localized exercises (dynamic rest).
Progressive Interval: the difference with the fixed interval is that, after recovery, the new hard stretch has higher intensity than the previous one.
Fixed continuous: the same intensity is maintained all the time. In workouts longer than 15 minutes, the method is great for developing endurance.
Moderate pace (RM): breathing gets faster and you need to pause in the conversation to catch your breath.
Strong Rhythm (RF): you’re out of breath and you can’t talk endlessly, just say short sentences.
Very strong rhythm (RMF): it is the highest possible intensity for you and it is not possible to talk more, because all the energy is concentrated in the exercise.
Jogging (JOG): it’s a low-intensity run that falls between moderate and hard walking paces. The difference is the movement pattern: both feet are off the ground at the same time. It’s a good way to get started in the race.
Workout 1 – 30 minutes a day
You will walk three times a week, preferably every other day. In the second and fourth weeks, you will intersperse the aerobic stimulus with series of lunges and squats. Each walking session burns 200 calories (weeks 1 and 2) and 250 (weeks 3 and 4).
Week 1 – Fartlek
Monday or Tuesday – walk in CR, increase intensity to RF, stay as long as you can and return to CR, increasing intensity again. Repeat until complete 30 min.
Wed or Thursday – walk in RM, increase intensity to RF, go back to RC, increase intensity. Repeat until complete 30 min.
Friday or Saturday – walk in CR, increase intensity to RF, stay as long as you can and return to CR, increasing intensity again. Repeat until complete 30 min.
Week 2 – Fixed Interval
Monday or Tuesday – alternate 2 min of RF walking with 1 min of squats (or 10 reps), up to 30 min.
Wednesday or Thursday – alternate 4 min of RF walking with 1 min of squats (or 15 reps), up to 30 min.
Friday or Saturday – alternate 9 min of walking in RF with 1 min of squatting (or 20 repetitions), until completing 30 min.
Week 3 – Fartlek
Monday or Tuesday – walk in RC, increase the intensity to RF and progress to JOG. Stay at that pace for as long as you can and then slow down to RC. Repeat until complete 30 min.
Wed or Thursday – walk in RM, increase intensity to RF and progress to JOG. Stay at that pace for as long as you can and then slow down to RC. Repeat until complete 30 min.
Friday or Saturday – walk in RC, increase the intensity to RF and progress to JOG. Stay at that pace and as long as you can and slow down to RC. Repeat until complete 30 min.
Week 4 – Progressive Interval
Monday or Tuesday – alternate 2 min of walking (starting at RM and reaching RMF) with 1 min of squatting (or 20 reps), up to 30 min.
Wednesday or Thursday – alternate 4 min of walking (starting at RM and reaching RMF) with 2 min of squatting (or 30 reps), up to 30 min.
Friday or Saturday – alternate 9 min of walking (starting in RM and reaching RMF) with 1 min of squatting (or 25 repetitions), until completing 30 min.
Workout 2 – 60 minutes a day
If you have more time, lucky you! You’ll also work out three times a week, on alternate days, but you’ll burn more calories (400 in weeks 1 and 2 and 500 in the last two) because the pace is more intense and maintained for longer. In a month, you can exterminate up to 6 thousand calories!
Week 1 – Fartlek + fixed interval
Monday or Tuesday – 30 min (start in RC, increase to RF, stay as long as you can and come back to RC, increasing again later) + 30 min (alternate 4 min of walking in RMF with 1 min of squatting – or 20 reps) .
Wed or Thursday – 30 min (Walk CR, increase to RF and back to CR, then increase again) + 30 min (Alternate 5 min walk at RMF with 1 min squat – or 20 reps).
Friday or Saturday – 30 min (walk at RM, increase to RF and back to RC, increasing again later) + 30 min (alternate 2 min of JOG with 1 min of lunge with step forward – or 20 reps).
Week 2 – Fixed Continuous + Fixed Interval
Monday or Tuesday – walk in RM for 20 min. Then, alternate 3 min of walking in RMF with 1 min of lunge with a step forward (or 20 repetitions) until completing 40 min.
Wednesday or Thursday – walk in RM for 20 min. Then, alternate 4 min of walking in RMF with 1 min of lunge with step forward and hands on the head (or 20 repetitions), until completing 40 min.
Friday or Saturday – walk in RM for 20 min. Then, alternate 9 min of walking in RMF with 1 min of lunge with step forward and hands on the head (or 20 repetitions), until completing 40 min.
Week 3 – Fartlek + continuous fixed
Monday or Tuesday – walk in RM for 20 min, increase to RF and progress to JOG. Decrease to RC and repeat for 40 min. Afterwards, walk in RM for 20 min.
Wed or Thursday – walk at RM for 20 min, increase pace to RF and progress to JOG. Decrease to RC and repeat for 30 min. Then walk between RM and RF for 30 min.
Friday or Saturday – walk in RF, evolve to JOG and stay as long as you can. Decrease to RC and repeat for 40 min. Then walk 20 min between RM and RF.
Week 4 – Fixed Continuous + Fixed Interval
Monday or Tuesday – walk between RM and RF for 20 min. Then, alternate 3 min of RMF with 1 min of lunge with step forward and jump (or 20 repetitions) until completing 40 min.
Wed or Thursday – walk between RM and RF for 20 min. Then, alternate 4 min of RMF with 1 min of lunge with step forward with hands on head and jump (or 20 repetitions) until completing 40 min.
Friday or Saturday – alternate 9 min RMF with 1 min lunge with step forward with hands on head and jump (or 20 reps) to complete 40 min. Then walk 20 min in RF.
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