Doing sport? It’s so easy, just walk!
Doing sport without equipment or great effort, using a skill that I have always had? I say yes! Sometimes underestimated, walking is the most powerful and most accessible training technique. I start by taking one step at a time, and I can’t do without it anymore!
When the simplest gesture is also the most effective
Whatever my goal, walking can help me achieve it:
- I want to lose weight: by walking for 1 hour, a 70 kg person burns about 300 calories. Walking is also considered to be more effective than some intense activities for losing body fat.
- I want to improve my breathing and strengthen my heart: by walking, I get my whole body working and combat several risk factors for cardiovascular disease in the long term.
- I want to tone up: walking maintains my muscle mass and helps limit the age-related loss of bone density.
- I want to have less back pain: I work out gently with this low impact activity, whatever my physical condition.
- I want to relax and have fun: walking helps me to de-stress and sleep better. By opting for walks in the forest or virtual coaching videos filmed in exotic locations, I can escape from everyday life while taking care of my health!
I’m going for it: my special walking programme
The #ProFormTeam is giving me ideas about how to get started and enjoy the benefits of walking at my own pace, without putting pressure on myself!
I start slowly, on a daily basis
Walking is the easiest activity to integrate into my daily life. I start with small changes to increase my daily expenditure without necessarily having to put on special trainers or join a gym:
- I’m getting a pedometer because every step counts, and I like to break my own records.
- I analyse my activity. What time of day do I walk the most? At what time of day can I go for a walk? What day can I park a little further away from the office?
- I go out for over 30 minutes a week, rolling my feet off the ground with each step, using my arms for balance, pulling my shoulders back and lifting my chin. These simple actions are making me progress quickly.
I’m picking up the pace and going the distance!
I’ve incorporated walking into my schedule, and I’m already starting to feel the benefits. I can step up my efforts and move onto real sports sessions with objectives. To keep my motivation up, I vary my sessions and try out other activities. There are several solutions available to me:
- I act on several levels simultaneously: I aim for more steps per day, e.g. 7,500 excluding sports sessions or walks, while planning 3 sessions of brisk walking per week, if possible, for at least 30 minutes, to improve my endurance.
- I’m trying split walking to get faster, burn more calories, strengthen my heart and build muscle.
- I use a treadmill or a walking treadmill, such as the Pro 2000 or the 205 CST, or an elliptical trainer. This allows me to follow complete workouts prepared by coaches, diversify my routes with Google Maps technology and enjoy more intense sessions. I have no limits; the whole world is my playground!
Inspiration: 3 iFIT sets to start walking
To take my first steps on my treadmill or elliptical trainer, I choose from the many series in the iFIT library, for example:
- Mountain Explorer Challenge, Walking Exploration: I walk in the mountains through 8 fabulous destinations from Iceland to Easter Island.
- Speed Walking: I learn to walk fast on a treadmill in 10 workouts.
- Time to Walk: interval walking will soon hold no secrets for me, and I am learning new techniques to make my steps more efficient.
