Easy 12-Week Walking Program Weeks 3 & 4 - Try to walk from 20 to 30 minutes at a time, picking up the pace, and add an extra day's walk by the month's end. Focus on form during these two weeks. Stand up straight, with shoulders back and tummy tight to protect your back. Keep your chin parallel to the ground. Raise your intensity -- and pulse -- by making pistons of your arms. Bend your elbows at an 85-degree angle and move them from mid-chest level to your hips and back.
Easy 12-Wk Walking Prog Wks 9-12 - Mix things up. Ck with UR local Hum Soc 2 see if they have wkly dog walkings in which U take out a pound pup 4 a much-needed walk along a trail. Continue 2 boost the briskness & length of UR walks by a few mins per sess. Don't b surprised if something interesting happens @ the 3-month mark. That's when exercise becomes a habit for most & U begin to crave the feeling that comes with it. Set new more ambitious goals such as entering an upcoming charity 5K.
Easy 12-Wk Walking Prog Wk 5 & 6-Keep it interesting by changing routes & music & add intervals to 1 or 2 walks a wk: Str by walking 5 mins @ a steady pace. Then walk as fast as U can for 90 sec. Recover for the next 90 sec by walking @ a leisurely pace. If UR outside & without a watch, speed up from 1 light pole 2 the next. Repeat another 4 times & cool down with a 5-min stroll. In the coming wks, expand high-intensity portions or cut relaxed ones by 15 sec when UR ready 2 take it up a…
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