Learn more ways you can use walking to lose weight.
Walk-a-Marathon (or Half) Program
This customizable workout (which includes plenty of fat-burning intervals as well as a marathon training schedule) will get you ready to achieve a fitness goal that will change your life–join Team Prevention for a walking event this fall. The side effects are fabulous! You’ll have more energy, get fitter, slim down, boost your confidence, and make new friends–thousands of Prevention readers can attest to it. Both workouts perfectly complement each other. Start with the 6-week program to get your body in tip-top walking shape. Then celebrate your success by signing up for a Team Prevention event (it’s a fun weekend away with Prevention editors and other readers) and begin following the marathon training plan. You’ll be amazed at what your body can do!
Our 6-Week Fat-Blasting Plan
This provides ultrafast results thanks to its three parts: 1) a variety of interval routines to challenge your muscles differently every day and keep your workouts fresh. “The race walkers I work with–who do lots of interval training–are slimmer now than when they were running,” says trainer Leigh Crews, who developed our interval program. 2) Endurance walks to make sure your overall calorie burn is high all week long, and 3) prewalk power moves to increase fat burn, build muscle, and speed up your walking pace and metabolism. Start now and you can drop a dress size in just 6 weeks–without dieting! [pagebreak]
WORKOUT AT A GLANCE
What you need: Supportive athletic shoes, 6-foot exercise band (available at sporting goods stores or online), watch with timer When to do it: 6 days a week. On 3 days, do these intervals (1 per day to challenge your muscles and train your body to burn more calories):
- Four by Twos will boost endurance so longer walks are a breeze. 2. 30-Second Surges will increase your overall walking speed. 3. Even Stevens will improve your body’s ability go longer at top speeds. On the other 3 days, you’ll do Endurance Walks combined with our Prewalk Power Moves, a strength routine that builds muscle, boosts metabolism, and revs up the fat-burning power of these walks. How to do it: Follow these speed and intensity guidelines, based on a 1-to-10 scale (1 is sitting still, 10 is sprinting) for the workouts at right. Easy pace (2.5 to 3 mph): 3 to 4 intensity level Moderate pace (3 to 3.5 mph): 5 to 6 intensity level Power pace (3.5 to 4 mph): 7 intensity level Race pace (4 to 4.5 mph): 8 intensity level Sprint (4.5 to 5 mph): 9 to 10 intensity level [pagebreak]
6-WEEK FAT-BLASTING WORKOUT
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Prewalk Power Moves
Burn More Fat Though intervals are best for maximizing weight loss, you can increase fat burn–possibly up to 15%–anytime you walk by strength-training before you hit the pavement, according to a Japanese study. You’ll also build muscle to boost your metabolism and firm up those trouble spots. Add this 15-minute routine before your endurance walks. Do 2 sets of 10 to 15 reps of each move. Opposite Arm and Leg Pull works shoulders, hips, butt, outer thighs Stand on end of 6-foot exercise band with left foot and place right foot on band about hip-width away so band is around outside of right foot. Place right hand on hip and hold opposite end of band in left hand so it crosses body (band will be loose). Simultaneously lift right foot out to side about 45 degrees while raising left arm out to side to shoulder height. Hold for a second, then lower to start. Complete a full set, then switch sides. Do 2 sets on each side. Hammer Squat works arms, butt, thighs Stand with feet shoulder-width apart, stepping on center of band. Hold ends of band in each hand so it’s taut (choke up on band or wrap around hands if needed), palms facing in. Bend hips and knees and sit back as far as possible or until thighs are parallel to ground. Keep knees behind toes. At the same time, bend elbows and curl hands up toward shoulders, keeping elbows close to body. Hold for a second, then return to start. [pagebreak]
Train to Walk a Marathon
If you want to do a full marathon, follow the entire schedule. For a half marathon, do weeks 1 through 10, and 19 and 20 (in blue). The Routines: Moderate Walk (MW): Walk at a brisk pace, like you need to get to an appointment. Intensity Walk (IW): Walk at a brisk pace and add short bursts of speed, walking as fast as possible. Try some of the types of intervals on the opposite side of this pullout, repeating them as needed to hit the recommended workout times in the calendar. Cross-Train (Xtrain): To prevent burnout and injury, mix up your training by doing an activity that’s different from walking, such as core workouts, weight lifting, yoga, Pilates, swimming, or cycling. Keep the intensity moderate. Endurance Walk (EW): Walk at a slightly brisk pace, slower than a Moderate Walk but faster than a Recovery Walk. Distance, not speed, is the key here. Recovery Walk (RW): To loosen up from the previous day’s long walk, take an easy walk, strolling at a slightly faster pace than the warm-up. Always warm up by walking at a slower pace for the first 3 to 5 minutes of your workout and do the same at the end to cool down. Running a marathon isn’t for everyone, but walking one might be, no matter your fitness level. Just ask some of the thousands of Prevention readers of all ages who’ve taken our annual walking challenge to lose weight, get fit, feel younger, boost their confidence, and fight disease. They say the experience changed their lives! “Long-distance walking has helped me to be more present in my body and to be more patient,” says former runner Denise Wirth, 47, who’s lost 74 pounds so far. [pagebreak]
