Member Walking for Weight Loss With a 12-Week Program
Women walking for weight loss can take advantage of their kids’ boundless energy while improving their own fitness. Whether the walking workout gets done while pushing a stroller or tagging along behind a bike, walking programs can find its place in most stay at home or working moms’ schedules.
Walking Program Overview
This 12-week walking program from the National Heart, Lung, and Blood Institute for beginners incorporates at least three walking sessions each week. Each session is divided into three parts, a five-minute warm up of slow walking, an increasingly lengthened portion of brisk walking, and then another five minutes of slow walking to cool down.
Women Walking Week by Week
During week one, women walking for weight loss will start with at least three 15-minute walking sessions. The first five minutes are a slow warm up. Next come five minutes of brisk walking. Each session concludes with five minutes of slow walking.During week two, women walking for weight loss will increase the length of brisk walking to seven minutes.
This with the five minute warm up and cool down adds up to a total workout of 17 minutes for each session. During week three, women walking for weight loss increase their brisk walking to 9 minutes, for a total workout of 19 minute sessions. Week four incorporates 11 minutes of brisk walking bringing the workout total of each session to 21 minutes.
Moms walk briskly for 13 minutes during week five which combines with the warm up and cool down for 23 minute sessions.During week six, women increase their brisk walking to 15 minutes, for a total workout of 25 minutes each session. Week seven incorporates 18 minutes of brisk walking bringing each session’s workout to 28 minutes.
By walking briskly for 20 minutes during week eight, moms bring the total workout to 30 minutes.During week nine, women walking for weight loss increase their brisk walking to 23 minutes, for workout sessions of 33 minutes. Week ten incorporates 26 minutes of brisk walking bringing the workouts to 36 minutes.
Moms walk briskly for 28 minutes during week eleven which combines with the warm up and cool down to make 38 minutes each session.Week twelve and all future weeks include a 30 minute brisk walking workout for a total workout of 40 minutes during each session.This walking program is excellent for new walking groups seeking to set challenging and attainable goals.
who are interested in the accountability and social benefits that come with walking for weight loss together can check out information about getting their own walking group off the ground.