Step One Accomplished; Moving Forward

I’m now in week nine of my journey to fitness. Last week I accomplished my first goal – doing the whole iFit level 1 walking program. I did it! I’ve also noticed that exercising is not such a chore for me any more. In fact I look forward to it every morning—it leaves me feeling energized and in a good mood.

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Time to reassess and set a new goal. I noticed that when I switched from walking 6 days a week to walking 3 days and doing 10-20 minutes of high intensity interval training 3 days, my weight loss stopped. As I sat in a waiting room with my son last week, the February 2014 Real Simple magazine caught my eye. One of the articles was on walking. Included in the article were two walking programs designed for treadmills. Here’s a summary:

Heart-Health Walk (30 minutes)

  1. picture of a stop watch and treadmill5 minutes at 2.5 – 3 miles/hour
  2. 5 minutes at 3 – 3.6 miles/hour
  3. 4 Intervals in the next 10 minutes: 30 seconds as fast as you can walk (4.5 miles/hour or faster) followed by 2 minutes at 3 – 3.6 miles/hour, repeat. (Increase the number of intervals as this gets easier for your body)
  4. 5 minutes at 3 – 3.2 miles/hour
  5. 5 minutes at 2.5 – 3 miles/hour

Weight-Loss Walk (40-45 minutes)

  1. Warm-up: start at 3.7 miles/hour and increase the speed every 30 seconds until you reach 4.1 miles/hour.
  2. 10 minutes walking as fast as you can WITHOUT jogging
  3. Stop walking. On the ground, hold a plank position for one minute, then do 10 push-ups, and 20 forward lunges on each leg.
  4. 10 minutes walking as fast as you can
  5. Stop walking. On the ground do 10 push-ups with your arms placed outside your shoulders, then do 40 crunches
  6. 10 minutes walking as fast as you can
  7. Stop walking. Use a bench or chair to do dips where you lift your rear end off the seat, walking your feet forward but keeping your buttocks as close to the seat as possible. Then, bend your elbows and lower your body in a “dip”. Hold each one for 2 seconds. Repeat 10 times. Finish with 10 lunges on each leg and another plank hold for 1 minute.

(For more exercise ideas, go to www.realsimple.com and search “workouts”)

I started the heart-health walk this week. Currently I’m only able to do the fast walking at 4.3 miles/hour, but in another week or two I should be up to the recommended 4.5 miles/hour. I’ve chosen to do the walk at a 4% incline for the first 20 minutes and then 6-10% incline for the next 15 minutes. I was pleased to see that my weight was down 3 pounds after the first 3 days. Hopefully this trend will continue.

What about you? Have you reached any health goals lately? Have you found any helpful walking plans? I’d love to hear from you.