mission-10000-steps

Mission 10 000 steps!

Over 4 weeks of training, take on 'My Walking Challenge' to get back in shape with fitness walking and discover the benefits of this simple and effective sport: well-being, health and fitness. 

MY TRAINING PROGRAMME

'My Walking Challenge': 30 days to get back in shape. How can I get back in shape in 4 weeks? Check out the Newfeel fitness walking training plan that will help you get back into sport gently thanks to the many benefits of active walking. Like a genuine fitness walking coach, we can help you to tone your body, relax, clear your mind and get back into sports gently: a boost of energy for your body and your mood! 
Kit yourself out properly for this walking challenge with our SOFT 140 fitness walking shoes for men and women: flexible and lightweight to support you in your fitness walking and enable you to enjoy walking to the full. Newfeel, the Decathlon group's fitness walking passion brand.

WEEK 1

Learn to walk actively & wake your body up with four 25 to 30 minute sessions to discover fitness walking and all its benefits

• Monday: 20 minutes of walking

Did you know that you naturally walk at about 4km/h ? That equates to about 100 steps per minute. Go for 18 minutes walking at your natural speed then pick up the pace for the last 2 minutes. Increasing your stride length will help you speed up, and also tone the buttocks!

• Tuesday: Rest

Don't be impatient, resting is the key to success if you want to stay motivated and get back in shape. A new session awaits you tomorrow!

• Wednesday: 25 minutes of fitness walking

Walk in an energetic fashion. After a 2-minute warm-up at your own pace, walk energetically for 23 minutes. Make sure you feet unroll fully on the ground so as to work your leg muscles and glutes!

• Thursday: Active rest

Stand on the spot and lift your knees up high, each in turn, for 2 minutes. Recover for 1 minute. Repeat the exercise 3 times, it strengthens your glutes!

• Friday: 25 minutes of fitness walking

Walking involves not just your legs, but also your arms. After 2 minutes walking at your own pace, start walking at a more energetic pace
for 23 minutes, swinging your arms forwards and backwards.
Swinging the arms helps you walk faster and slims the upper body.

• Saturday: 30 minutes of fitness walking

You're working your whole body! Put this week's learning into practise. Make sure you unroll your feet properly and use the natural swing of your arms to work your muscles from head to foot.

• Sunday: Rest

Your feet are precious: after 1 week of fitness walking, they need some TLC! Read our tip of the day to take care of your feet..

 

WEEK 2

Improve your endurance to get back in shape with three 35-45 minute sessions of fitness walking.

• Monday: Rest

Rest is part of your training. Allow your body to recover so that you can enjoy the next sessions to the full!

• Tuesday: 35 minutes alternating fitness walking & fast walking

To improve your endurance . Rest is part of your training. Let your body recover to enjoy your next sessions to the full!

• Wednesday: Rest

Yesterday, you outdid yourself by walking as fast as possible, well done! You've definitely earned yourself a break, why not make the most of it to do a few breathing exercises?

• Thursday: 45 minutes alternating fitness walking / fast walking

Improve your endurance with interval training. After a 2-minute warm-up at an easy pace, do 9 minutes of fitness walking followed by 1 minute walking as fast as you can. Repeat this exercise 4 times, and finish off with 3 minutes of walking at your own pace.

• Friday: Active rest

Standing on the spot, lift your knees up high, each in turn, for 2 minutes. Recover for 1 minute. Repeat the exercise 3 times, it strengthens your glutes!

• Saturday: 45 minutes of fitness walking

Today, escape for 45 minutes of fitness walking. Walk energetically for the whole 45-minute session. You should be doing about 120 steps per minute. If that's too fast, adjust your pace to be perfectly at ease and not out of breath. Enjoy your moment of freedom!!

• Sunday: Rest

Have a rest before tackling the coming week! Look back on your 2 weeks of fitness walking, are they doing you any good? What have they brought you? Feel free to tell us all about it!

 

WEEK 3

Walk at an easy pace for 1h at the end of the 3 sessions of fitness walking this week. You're well on the way to getting back in shape!

• Monday: Rest

You've been doing fitness walking for 2 weeks now! Outdoors, you breathe in the fresh air, feel free and stay fully motivated. Go ahead and vary your itinerary over the coming sessions, that's one of the key factors to keep up the motivation!!

Tuesday : 50 minutes of fitness walking

After a 2-minute warm-up, set off for 45 minutes of fitness walking and finish off the session with 3 minutes walking at your own pace,nice and easy. Did you know that you need to walk for longer than 30 minutes before you begin to lose weight?

• Wednesday: Active rest

Standing on the spot, lift your knees up high, each in turn, for 2 minutes. Recover for 1 minute. Repeat this exercise 3 times, it works your glutes!

Thursday : 55 minutes of fitness walking

Walk with music, so as to stay motivated throughout the whole session. After a 2-minute warm-up walking at your natural pace, repeat the following exercise 5 times:7 minutes fitness walking + 1 minute fast walking+ 2 minutes walking with long strides. Finish off by walking 3 minutes at your own pace, nice and easy. Have you tried this with music? Share your favourite tune with us on our Facebook page!

• Friday: Rest

Take advantage of this day of rest to give your feet some TLC; tomorrow's a big day! How do you fancy a foot bath with essential oils?

• Saturday: 1h of non-stop walking

Achieving your goals is the best way to stay motivated. After 2 minutes walking at your own pace, set off for 55 minutes of fitness walking and keep up the pace until those last few minutes of easy walking! Have you heard of the Decathlon Coach app? It allows you to track your session in real time. Another good trick to keep your motivation alive and kicking!

• Sunday: Rest

Well done for yesterday’s session! You've definitely impressed us! Why not share your experience with your friends? They might be tempted to come and join you, and discover the benefits of fitness walking for themselves.

 

WEEK 4

Now you're ever so close to the goal: finish 'My Walking Challenge' and get back in shape! This week, get ready for 3 sessions lasting between 60 and 80 minutes!

• Monday: Rest

Doing a fitness walking programme is great way to keep fit or get back in shape. But do you know why you should go walking on a regular basis?

• Tuesday: 60 minutes of fitness walking

If you can, incorporate 2 stair climbs/descents to your session to work your thighs and glutes. Finish off the session with 2 minutes of fast walking and 3 minutes walking with long strides..

• Wednesday: Rest

By now, you're probably really getting into your fitness walking.But don't forget the importance of resting. Take advantage of today to treat yourself to a foot massage, it's a great way to relax before your next session.

Thursday : 60 minutes walking at your own pace

You're almost there! Congratulations, good work keeping up the motivation and well done for all those kilometres you've walked with us! To prepare for the very last session of this programme, set off for 60 minutes of free walking, at whatever pace you like. If you want to, you can incorporate the exercises from previous sessions, but this session is really all about enjoying yourself. That's very important, isn't it?

• Friday: Active rest

Standing on the spot, lift your knees up high, each in turn, for 2 minutes. Recover for 1 minute. Repeat this exercise 3 times, it works your glutes!!

• Saturday: 10 000 steps in 1h20 of fitness walking!

Are you ready? Warm up with 5 minutes of fitness walking at your natural pace, then speed up till you reach a fitness walking pace.
You should be walking at about 6km/h, and thus achieve the goal of this programme: to walk 10 000 steps in 1 session of fitness walking, and get back in shape! You're the best!

• Sunday: WELL DONE

You've succeeded in following the programme we drew up specially to get you back in shape. What did you think of it? Feel free to share all your thoughts on the subject by writing to newfeel@newfeel.com!

 

Having the right gear for 'My Walking Challenge'

Fitness walking involves a specific foot motion that can be broken down into the following 3 phases: your heel strikes the ground and cushions the point of contact. Then the entire length of your foot rolls through until you push off with your big toe. In order to optimise your walking sessions, it is therefore essential to have a pair of shoes that is specifically designed to conform with this foot motion.

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