|Photo & Tips from Cooking Light.com|
Take your baby. Take your dog. Take your sweetie. Take your kids. Whatever it takes - get your booty out and walk.
Fitness walking is an excellent way to tone muscles and burn calories. In fact, you can burn almost as many calories with a vigorous walk as you can running, and fitness walking is much less stressful on the body. You will need to average about 12 to 15 minutes per mile. Start by walking for at least 20 to 30 minutes three to four days per week. Increase this to five to six days per week if you're trying to lose weight.
After warming up, fitness walk for three minutes, then add a one-minute speed interval. Increase your walking pace to about 8 or 9 on an intensity scale of 1-10. At the end of one minute, slow back to your fitness speed. Continue alternating three-minute segments of fitness walking with one-minute increments of speed for a total of 10 intervals. ** I like to use a stop watch and set my intervals to just repeat over and over. This way, my mind is on my walk/body, not my watch.**
Interval workouts should be done no more than twice a week to give your body/muscles time to recover.