In my previous articles Walk Your Way To Fitness Beginner Level & Walk Your Way to Fitness Intermediate Level, I wrote about how to start a walking program and then moving to the Intermediate level. This post assumes that you have conquered the Intermediate level and are looking for more – perhaps even a little jogging.
In the Advanced level you continue with inclines, steps and weights plus walking for longer at least 50 minutes. You should still be aiming for 5 days per week however with some variations.
1. Brisk 50 Minute Walk
3 days per week complete a brisk 50 minute walk on fairly flat and level terrain. Once you are comfortable with the distance and time try a variation and include some light jogging around 100 metres.
After warming up and walking for say 15 minutes, add a 100 metre jog, then back to walking for 10 minutes, then 100 metre jog, then walk for 10 minutes then 100 metre jog.
As you improve shorten the walk and introduce a few more 100 metre jogs.
If you don’t want to jog – NO PROBLEM. Just keep walking briskly.
2. Increase the Incline
1 Day per week find an incline which is a little steeper than you have been using and provides some extra effort to walk up.
3. Introduce Steps
1 Day per week include some steps instead of the incline. As your fitness level improves try walking up and down and see if you can do this for 5 minutes.
4. Carry Some Light Weights
1 Day per Week – Invest in some light free weights 2kg to start and carry them during one of your flat walks.
5. Don’t forget to Stretch
Take 5 – 10 minutes to do some gentle stretching to avoid injury.
6. Set a Goal
Now that you are walking regularly and increasing your fitness level, why not aim for a 10km Fun Walk. Having a goal to work towards provides motivation. If you have a walking buddy why not enter together.
After you have completed your 10km goal you should be feeling fit and fabulous and certainly Sizzling!
Let’s Keep Sizzling!