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Introduction


Physical exercise is an obligatory part of any healthy diet plan. This does not come easy to everyone, because some people find it difficult to fit exercise in their busy schedule, while others just don’t have sufficient will power to keep exercising regularly and are just too lazy. Luckily, there is an appropriate diet for everyone, including those who lack time, willingness or funds to visit a gym daily.

Walking is a simple, yet a very efficient way to lose pounds and stay completely fit and in good shape. All it takes is an adequate walking plan which requires about half an hour to forty minutes a day. Naturally, besides walking, it is got to make sure to eat as healthy as possible. It does not have to be any rigorous diet, just a well-balanced, healthy one with no unnecessary calories.

Sunday walk

Since this is the first day of the walking exercise, it is important to warm up a little at first, in order to avoid getting tired unnecessarily quickly. Warming up does not need to be longer than five minutes and it is consisted of a simple leisurely walk, going at a pace similar to the one which has a destination. Warming up is not to be skipped because it improves the blood circulation, decreasing a chance of muscle sprains and also improving agility. When the warm-up is done, the tempo of the walk should increase to a point where the walk feels intense, but does not leave the person completely drained of energy. Finally, cooling off is just as important as warming up because the same rules apply.

Monday walk

The Monday walking pace should be a bit different from the one taken on Sunday. What that specifically means is that it should be changed at about every five minutes or so. The suggested speed of walking should go from a moderately slow pace, to a regular walking pace, to the one that is quite fast, (but not exhaustingly so) and after that to the fastest pace possible that is not considered running, after which it’s back to the regular walking pace, but then again to the fastest one, and finally, a slow cooling-down pace. This might sound rather demanding, but it is extremely efficient, as it burns surprisingly large amounts of calories.

Tuesday and Wednesday walks

Tuesday and Wednesday walks should simply repeat the Sunday and Monday ones in that same order.

Thursday walk

The Thursday walk consists of walking up a hill. No particular way of walking is required, and neither are any kinds of walking shifts, as going upward is enough exercise itself.

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