easy, fast and ideal for women over 50
Maintaining a beautiful and healthy fit figure requires practice.Exercise regularly. However, sometimes we become obsessed with finding the newest or most advanced sport or activity, and perhaps it is much easier than all of this because the simplest things and what we have within reach, without the need to use any materials or any specialized instructor. , this is the most effective. And you might be wondering what type of activity we are talking about: walk.
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Regular walking has a number of physical and mental health benefits. This simple yet powerful activity offers many benefits that contribute to a person’s overall well-being. Various studies confirm that walking in the fresh air helps fight various health problems. mental health such as depression and anxiety.
A training plan accessible to everyone
Not only that, but this activity is a great option when we are trying to lose weight. Interval training is one of the most suitable when we want to get rid of abdominal fat. You may be wondering what interval training is, and it’s nothing more than playing with the intensity of an activity: alternating between lighter periods of intensity and more vigorous ones.
With this in mind, specialized trainer Stephanie Mansour proposes a 31-day workout plan that alternates days of light exercise, called “A,” with days of more intense exercise, called “B.” There are also some rest days. This training board is designed for people who want to lose weight.
Although this workout plan can be followed by anyone who wants to lose weight, in order to see results, you must remember that when it comes to light walking, it refers to walking at a normal pace, whereas brisk walking means that you have to walk as fast as you can. as if you are in a hurry somewhere.
Knowing this, the days will be set as follows. Workout A will occur on days 1, 3, 5, 6, 10, 14, 19, and 25; Training B is reserved for days 8, 11, 13, 15, 18, 21, 22, 23, 26, 27, 29, 30 and 31; and finally nine days of rest are established, which will be days 2, 4, 7, 9, 12, 16, 20, 24 and 28.
What is Workout A and Workout B?
Training A. The plan for the days marked with this type of training is as follows: 3 minutes of warm-up at a normal pace; 1 minute of fast walking, then 2 minutes of normal walking; After this, we will alternate between 12 minutes of fast and normal walking and finish with another three minutes of normal walking to relax the muscles.
Training B. On these days, you should start with a 3-minute warm-up at a normal pace, followed by 1 minute of brisk walking and another minute of normal walking; then alternate 10 minutes of fast and normal walking, but, after resting for only 30 seconds, alternate another six minutes, in which they do 1 minute of fast walking and only 30 seconds of normal walking; finally, three minutes of normal walking to relax the muscles.
Other benefits of walking
- Increases Energy: Although moderately active, regular walking can boost energy levels and fight fatigue. This is due to improved blood circulation and increased oxygen supply to the entire body.
- Stimulates socialization: Walking can be a social activity. Doing this with friends, family or pets not only provides social interaction, but can also make the activity more enjoyable and motivating.
- Improves sleep quality: Regular physical activity, such as walking, helps improve sleep. It helps regulate circadian rhythm and may relieve common sleep-related problems such as insomnia.