There are many workout options available, but there is a duo that gives excellent results – walking and resistance training. It is a simple duo but very beneficial as it boosts the heart, lungs, and muscle health. This training effectively increases one’s endurance. Endurance training is not merely walking, said Rachel Nesseth Litchfield. It is not only training but a therapy that helps the body to adapt and recover.
Perks – For a beginner, regular walking helps lose weight, control blood sugar levels, and enhance brain performance, said by a 2019 study. Along with walking, strength training is required for the well-being of muscles, bones, ligaments, and tendons. This is also known to help with some chronic diseases like type-II diabetes and cancer. These two, when combined, can do wonders like anti-aging, lessen injuries, and fat burning.
Four-week program – This routine is created by Jonathan Smith, a fitness instructor at Los Angeles. This is easy to a complicated series workout plan, which gives you more challenges every day. In the end, you will be accustomed to walking for an hour, and also you will get a day off every week. Do every workout till you exhaust yourself to do another rep, which is popularly known as momentary muscle failure.
Walking: Non-stop speed walking for the mentioned time, use a track step app or device to keep track of your steps.
Stretch: After every workout, a stretching of five minutes is compulsory. It is known to repair.
Cardio A:
o High knee taps – Jog at one place while bringing the knees to the chest.
o Mountain climbers – Take a plank position and rapidly alternate your legs by bringing them to the chest.
o Butt kicks – Jog at one place and lift your heels to your butt while jogging.
o Arm circles – Stand straight and extend your arms sideways. Now, rotate them first in a clockwise manner and then in an anti-clockwise way.
o Wall holds – Stand straight and attach your back to the wall. Now, sit till your thighs are parallel to the floor and hold as long as you can.
Cardio B:
o Push-up: Take a plank position with straight arms. Bend your arms, lower yourself to the ground, lift yourself back, and repeat.
o Plank – It is a position in which the body forms a straight line from head to toe and arms form a ninety degree. Hold as long as you can.
o High knee taps – The reps will be double the previous time.
o Mountain climbers – Double the last time.
o Wall holds – Two times the previous attempt.
o Lunges – Stand straight, take a step forward with your right foot, sit till your thigh is parallel to the floor, and the other knee is close to the ground. Now, stand up and push the left forward this time and follow the same procedure. Keep doing the alternative movement till you are exhausted.
Strength training A:
o Arm circles – Same amount as the last time.
o Wall holds – Same as before.
o Squats – Stand with a distance more than your waist width and sit as far as you can as if sitting on a chair. Your hips should be back and out, then again stand straight. Keep doing it till you exhaust yourself.
Strength training B:
o Plank twist – Take a plank position, but the whole body’s whole weight, on the one hand, twist your waist on your right side so that your right hand opens towards the ceiling. Come back to a plank, put the weight on your right hand, twist towards your left, and extend your left arm towards the top. Keep alternating your movements till you are exhausted.
o Push-up – Same as before.
o Sit-up – Lie down with a straight back and knees folded with your feet touching the floor. Hold your head and try to sit using your core muscles only. Now, relax and repeat.
o Squats – Same amount of reps as before.
Endurance A:
o Plank – Do it twice the last time.
Endurance B:
o Squats – Do as many as you can.
1st week
⮚ Monday – Cardio A + ten minutes walking
⮚ Tuesday – Strength training A + ten minutes walking
⮚ Wednesday – Cardio B
⮚ Thursday – Strength training B + fifteen minutes walking
⮚ Friday – Endurance A + fifteen minutes walking
⮚ Saturday – Endurance B + fifteen minutes walking
⮚ Sunday – Rest
2nd week
⮚ Monday – Cardio A × 2 + twenty minutes walking
⮚ Tuesday – Strength training A × 2 + twenty minutes of walking
⮚ Wednesday – Cardio B × 2
⮚ Thursday – Strength training B × 2 + twenty-five minutes walking
⮚ Friday – Endurance A × 2 + twenty-five minutes walking
⮚ Saturday – Rest
⮚ Sunday – Endurance B × 2 + twenty-five minutes walking
3rd week
⮚ Monday – Cardio A × 3 + thirty minutes walking
⮚ Tuesday – Strength training A × 3 + thirty minutes walking
⮚ Wednesday – Cardio B × 3
⮚ Thursday – Strength training B × 3 + thirty-five minutes walking
⮚ Friday – Endurance A × 3 + thirty-five minutes walking
⮚ Saturday – Endurance B × 3 + thirty-five minutes walking
⮚ Sunday – Rest
4th week(29th day and 30th day included)
⮚ Monday – Cardio A × 4 + forty minutes walking
⮚ Tuesday – Strength training A × 4 + forty minutes walking
⮚ Wednesday – Cardio B × 4
⮚ Thursday – Strength training B × 4 + forty-five minutes walking
⮚ Friday – Endurance A × 4 + forty-five minutes walking
⮚ Saturday – Rest
⮚ Sunday – Endurance B × 4 + forty-five minutes walking
⮚ Monday – Cardio A × 4 + fifty minutes walking
⮚ Tuesday – sixty minutes walking
Exercise-walking is not regular walking. It is a fast process as if you are late and want to reach the destination on time, said Dale Santiago. It has to be at a particular speed and without any breaks in between. Atlanta Georgia suggests, walking should be like driving a car. Firstly, you warm up in the first gear and slowly increase it to the second gear and go to the third gear. During brisk walking, be in the fourth or fifth gear.
While walking, keep your body straight, head up, and elbows at ninety degrees. It would be best if you walked in a rhythm, relax your shoulders and swing your arms.
Here is a understanding of strength training –
https://strengthtrainings.com/2020/12/20/understand-strength-training-from-depth/13th👆
