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:: weekly challenge

You could shrink a size (or more) this month by adding high-intensity walks to your routine. You'll burn more fat during and after your workouts. And there are options to fit everyone's needs—a 10-minute routine for busy days and an indoor option for rainy weather.

The Basics
For best results, do at least 20 minutes of high-intensity walking (any combo of the workouts in this section or any of the hill or stair routines in the following sections—the longer walks will slim you down faster) on 3 nonconsecutive days a week. On alternate days, do moderate-intensity activity for about 30 minutes per session.

Next time you're at the grocery store or mall, consider parking at the far end of the parking lot and briskly walk to the entrance. Instead of taking elevators, try taking the stairs. If you're in decent shape, challenge yourself by skipping each step as you go up. Try eliminating shortcuts when walking places. Attempt to take the longer route. This will help maximaze your burn.

Walk This Way
Walk briskly at 75% of your maximum effort. This means your speech will be choppy while you walk. Keep your averge speed to 4.5mph (don't let your speed get below 3mph) and you will burn 400 calories/hour.

Treadmill Slimmer: Time 30 minutes
Treadmills are the perfect excuse buster—no need to worry about weather, traffic, or darkness. Seeing your speed increase as you become more fit is also a huge motivator. Try this routine from Lee Scott, creator of the DVD Simple Steps for a Great WalkingWorkout, to blast more than 150 calories* in half an hour.

Start at a comfortable speed. Increase 0.6 mph from there for Phase 1 speed intervals. For each subsequent phase, increase your speed intervals by 0.2 mph.

*Calorie burn is based on a 150-pound person and will vary depending on weight, walking speed, and workout duration.

Drop-It Fast Sprint: Time 25-30 minutes
The quicker you walk, the farther you can go and the more pounds you'll melt off. Here's a fun routine that burns as many as 175 calories.

The workout: After warming up for 5 minutes, walk as fast as you can for 10 minutes. Note how far you went. Then turn around and walk back at a brisk pace, slowing your speed to cool down as you get closer to your starting point. Each time you do thisworkout, aim to walk faster and go farther than your initial turnaround point.

Megacalorie Burner: Time 60+ minutes
Hour-plus workouts can crank up your postexercisecalorie burn nearly fivefold, compared with a 30-minute walk. That's on top of the nearly 350 calories you'll melt during your walk. This can also get you in shape to take on a bigger goal, such as a half marathon (13.1 miles) or a multiday fund-raising walk. It's also a social way to slim down: Plan your route so you meet up with friends, and walk with each for part of your route.

Belly-Busting Walk: Time 10+ minutes
High-intensity workouts like the ones in this section can shrink 5 times more belly fat than moderate-intensity workouts. To zero in on shaping your abs, use these toning tips during any walk:

Focus on drawing your abs in toward your spine. Try to maintain the contraction throughout your walk, but don't hold your breath.

Imagine that your legs extend up above your navel. As one leg swings forward and back, that hip should follow. This slight hip swivel causes your lower torso to rotate, activating more ab muscles to tone your midsection faster.

Super Fat Blast: Time 10+ minutes
Crank up the intensity with metabolism-revving bursts of high-impact activities. You'll burn nearly 70% more calories than if you walked at a steady pace.



This site is not intended to provide medical advice or take the place of medical advice and/or treatment. ©2011 NutriFit Living. All rights reserved.