Lose weight with the help of walking and running

In winter, our desire to begin to engage in activities very often fall into hibernation. And we ourselves are usually just want to wrap in a warm blanket and do nothing. But then came the summer, and we can no longer justify the existence of extra kilos winter apathy and understand that you need something to do with it.

If you mostly "sedentary" work routine, now it is the time to get in shape and does not become the "office plankton". Of course, physical activity and exercise are beneficial to our body, but if every day we perform the same exercise, the Soon, our body adapts to stress and stereotypical our weight will be on one particular figure and will not move the ball rolling point. Not a very tempting prospect, is not it?

To overcome the effect of the plateau, you must combine strength and cardio. Cardio is very important, they are preparatory for power, but for beginners it is best to do cardio prevail.

We would like to offer you a program that combines walking, jogging, and other cardio and rest breaks - this will help to burn calories and fat and prevent satiety same exercise.

Should not be limited solely cardio jogging and walking - Diversify them. Many ways: aerobics, exercise bike and the usual cycling, elliptical trainer, rollers, jumping rope.

after 15–30 minutes of cardio you can begin strength training. Strength training is best done in the gym, in consultation with the coach, who will select the best program for you.

And while you choose your perfect gym, buy a new form of training or simply put off exercise, waiting for the next Monday, try to offer 6-week program that helps you keep yourself in good form. In order to start this program, you do not need to go to the gym, it suffices to find a nearby sports field.

1st week

Day 1: Nordic Walking - 1, 6 km.

Day 2: cardio (meaning not walking and running about the examples we discussed above).

Day 3: Nordic Walking - 800 m, jogging - 800 m, walking trails - 800 m.

Day 4: cardio.

Day 5: 20 minutes of alternate walking with jogging - one minute runs, the second go-step again.

Day 6: recreation.

Day 7: Nordic Walking - 1,6 km.

Week 2

Day 1: Nordic Walking - 2,4 km.

Day 2: cardio.

Day 3: Nordic Walking - 800 m, jogging - 800 m, walking trails - 800 m.

Day 4: cardio.

Day 5: 25 minutes of alternate walking with jogging - one minute runs, the second go-step again.

Day 6: recreation.

Day 7: Nordic Walking - 1,6 km, jogging - 1.6 km (go to step as necessary; if you feel the strength, the race walking can partially replace a run).

Third week

Day 1: Nordic Walking - 3,2 km.

Day 2: cardio.

Day 3: Nordic Walking - 400 m, jogging - 400 meters (repeat until it is passed 4 km).

Day 4: cardio.

Day 5: 30 minutes of alternate walking with jogging - one minute runs, the second go-step again.

Day 6: recreation.

Day 7: Nordic Walking - 800 m, jogging - 2.4 km.

Week 4

Day 1: Nordic Walking - 3,2 km.

Day 2: cardio.

Day 3: Nordic Walking - 400 m, jogging - 800 meters (repeat until it is completed 4.8 km).

Day 4: cardio.

Day 5: 40 minutes of alternate walking with jogging - one minute walk, three runs, repeat.

Day 6: recreation.

Day 7: Nordic Walking - 800 m, jogging - 3.2 km.

Week 5

Day 1: Nordic Walking - 1,6 km, jogging - 3.2 km.

Day 2: cardio.

Day 3: Nordic Walking - 400 m, jogging - 1.2 km (repeat until completed 4.8 km).

Day 4: cardio.

Day 5: 35 minutes of alternate walking with jogging - one minute walk, four runs, repeat.

Day 6: recreation.

Day 7: jogging - 4 km.

Week 6

Day 1: Nordic Walking - 1,6 km, jogging - 1.6 km (repeat until it is completed 6.4 km).

Day 2: cardio.

Day 3: Nordic Walking - 400 m, jogging - 1.2 km (repeat until completed, 6.4 km).

Day 4: cardio.

Day 5: 30 minutes of alternate walking with jogging - one minute walk, one run, again.

Day 6: recreation.

Day 7: jogging - 4.8 km.

Successful training!

Based on the