Guest Post: StrideFit’s Simple 7 day walk programme
This straightforward seven day walking programme is for those who aren’t used to a great deal of walking at a good pace. The aim of this is to gradually introduce you to a brisk walking pace – which is where you will start to breath more heavily and burn more calories.
At the start of the programme we assume that you’ll be able to walk at a moderate pace of around 2.5-3 miles per hour for around 10 minutes without becoming fatigued or breathless. Then over seven days the walking time increases from 10 minutes at a moderate pace (for example 2.5-3 miles per hour) to 20 minutes at a brisk walking pace (around 3.5-4 miles per hour). As mentioned to keep it interesting and help with motivation walk with a friend, partner, or a member of the family!
For the first two days walk at a moderate pace for a minimum of 10 and a maximum of 15 minutes. At day 3 increase the pace and try a faster walk for 15 minutes. Those with bump should always remember to listen to your body and stop if you feel unwell or too tired. If you’re walking with someone else a good way to gauge if you’re walking at the right pace is the talk test (see above).
For day 4 continue at a moderate to brisk pace but start to increase the length of your walk to 15-20 minutes. On Day 5 make sure to have a break – rest and recovery are an essential part of exercise. Then on Day 6 walk briskly for 15-20 minutes. Continue at your new pace for Day 7, walking for 20 minutes.
Want some more help?
If you’re looking to stay fit during pregnancy or to get back to fitness post-pregnancy and are looking for support setting some goals and developing a training programme just for you, get in contact with Rob at StrideFit.
Visit www.stridefit.com for more information.