Can we get fit by Walking?
The deceptively simple path to a fit
bod begins with the easiest activity in the world: walking.
Every get-fit plan should start with a basic 30-minute daily walk for
30 days. It will prime your body for the muscle-toning and stamina-building
exercises you need in order to go from couch potato to hot property. Cheat or
skip this simple step and you run the risk of injuring yourself and falling off
the fitness wagon.
First things first
According to experts, an out-of-shape muscle is deficient in two things: tiny
power house factories (called mitochondria) that generate juice for your
workouts, and contractile proteins that give the muscle strength. And walking
for 30 minutes a day – or for 10 minutes three times a day – for a month
replenishes mitochondria and contractile proteins, so your body will be ready
and able to build on your fitness routine. Find out how an "easy"
walk can still help you lose weight.
Take the next step
When you're ready to expand your exercise program, follow these guidelines for
sculpting a lean, healthy body:
- After 30 days of walking, add 10 minutes of resistance training, focusing on
the large muscle groups of your body (back, abs, quads, glutes, shoulders, and
hamstrings) every other day.
- The next month, add another 10 minutes of resistance training, hitting your
remaining muscle groups (chest, shoulders, and arms) every other day.
Congratulations! After 90 days, you'll be ready to pull out your cutest workout
gear and showoff your fit body. Add 21 minutes of stamina-building exercise to
your routine three times a week.
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