My Newfeel Walking Challenge

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What is My Walking Challenge?

In 4 weeks of training, beat My Walking Challenge to get back in shape with active walking and discover
the benefits of this simple and effective sport: well being, health and fitness.

My training programme

Week 1

Week 2

Week 3

Week 4

Wake up your body with four 25 to 30 minute sessions to discover
active walking and its benefits.

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

Walk for 1hr easily at the end of 3 active walking sessions a week.
You are well on your way to getting back in shape!

So you‘re ready to attain the objective:finish My Walking Challenge and get back in shape!
This week, get ready for 3 sessions lasting 60 to 80 minutes!

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20 minutes of walking

Did you know that we naturally walk at about 4km/h ?
This is about 100 steps per minute. Go for 18 minutes walking at your natural speed
then pick up the pace for the last 2 minutes. Taking longer strides helps you speed up and tones the buttocks!

Active rest

Don‘t get impatient - resting is the key to success for staying motivated and getting back in shape.
A new session is waiting for you from tomorrow!

25 minutes of active walking

Adopt an active approach
After a 2-minute warm up at your natural rhythm, walk actively for 23 minutes.
Make sure you go through the full foot motion as this movement will make add a spring to your step and build muscle in your legs and buttocks!

Rest

While standing on the spot, raise one knees up high one after the other for a period of 2 minutes.
1 minute recovery. Repeat the exercise 3 times, it will strengthen your glutes!

25 minutes of active walking

Walking, with the arms too
After 2 minutes of active walking at your natural pace, swing your arms forwards and backwards so you walk at an active rhythm
for 23 minutes.
The swing of your arms helps you walk faster and slims the upper body.

30 minutes of active walking

Your whole body is working !
After 30 minutes of active walking, consolidate what you‘ve learned this week.
Roll through your feet and use the natural swing of your arms to tone your body from your feet to your head.

Rest

Your feet are precious so you have to look after them after 1 week of active walking!
Discover our tip of the day for looking after your feet.

Rest

Rest is part of your training.
Let your body recover to make the most of your next sessions!

35 minutes alternating active walking/speed walking

For improving endurance
After a 2-minute warm up you‘re ready for 30 minutes of active walking then 1 minute of speed walking before 2 minutes of return to calm. If you feel out of breath, slow down!

Rest

Yesterday, you beat your own record walking as fast as possible, well done !
You deserve a bit of relaxation, so why not enjoy it with these breathing exercises?

45 minutes alternating active walking/speed walking

Improve your endurance with interval training
After a 2-minute warm up at your natural pace, set off for 9 minutes of active walking followed by 1 minute walling as fast as possible.
Repeat this exercise 4 times and finish with 3 minutes walking at your natural rhythm.

Active rest

While standing on the spot, raise your knees up high one after the other for a period of 2 minutes.
1 minute recovery. Repeat the exercise 3 times, it will strengthen your glutes!

45 minutes of active walking

Today, get away from it all with 45 minutes of active walking
Without getting out of breath, walk actively for the 45 minutes of this session. You‘ll walk at around 120 steps per minute.
If this is too fast adjust your rhythm so that you‘re perfectly at ease - enjoy this moment of escape!

Rest

Have a rest before you attack the next week of this programme, specially designed to get you back in shape.
Look back at your 2 weeks of active walking - haven‘t they done you good?
What have they give you?

Rest

You‘ve been active walking for two weeks!
Outdoors, you can breathe, you feel free and you stay fully motivated.
Don‘t hesitate to change your route for future sessions - this is one of the keys to motivation!

50 minutes of active walking

50 minutes to confirm your efforts
After a 2-minute warm up, set off for 45 minutes of active walking
and close the session with 3 minutes returning to calm, walking at your own pace.
Did you know that you need more than 30 minutes of active walking to start losing weight?

Active rest

While standing on the spot, raise your knees up high one after the other for a period of 2 minutes.
1 minute recovery.
Repeat the exercise 3 times, it will strengthen your glutes!

55 minutes of active walking

Walking to music - so you stay motivated throughout the session
After a 2-minute warm up walking at your natural speed, repeat the following exercise 5 times:
7 minutes active walking + 1 minute speed walking + 2 minutes long stride walking. End with 3 minutes returning to calm by walking at your own rhythm.
Did you do this session to music?

Rest

Make the most of this rest day to take care of your feet because tomorrow is a big day!
Do you like the sound of a foot bath with essential oils?

1 hour of walking without stopping

Achieving your goals is the best way to stay motivated.
After 2 minutes walking at your natural pace to warm up,
set off for 55 minutes of active walking and keep up the pace until the return to calm!
Have you heard of the Decathlon Coach application?
It allows you to track your session in real time.
An added extra for staying motivated!

Rest

Congratulations for yesterday‘s session!
We‘re impressed!
Why don‘t you share your experience with your friends? They might want to join you and discover all the benefits of active walking.

Rest

Getting into an active walking programme is an excellent idea for maintaining your fitness or getting back in shape.
But do you know why you need to walk regularly?

60 minutes of active walking

If you can, integrate 2 ascents/descents up and down stairs to work out your thighs and buttocks.
End the session with 2 minutes of speed walking and 3 minutes of long stride walking.

Rest

Have you become an active walking addict? Don‘t forget that rest is essential.
Make the most of this day by enjoying a foot massage - it‘s ideal for relaxing before your next session

60 minutes of walking at your own pace

The big day is nearly here!
Well done for all your motivation and the many kilometres covered with use.
To properly prepare for the last session in this programme, set off for 60 minutes free walking at your preferred rhythm.
If you want to, integrate the exercises we have done in the past - but the aim of this session is most of all to have fun.
That‘s important, isn‘t it?

Active rest

While standing on the spot, raise your knees up high one after the other for a period of 2 minutes.
1 minute recovery. Repeat the exercise 3 times, it will strengthen your glutes!

10,000 steps in 1 hour and 20 minutes of active walking!

Are you ready?
Warm up with 5 minutes of active walking at your natural pace, then increase your speed to reach an active walking rhythm.
You should walk at close to 6km/h and achieve this programme‘s target:
walk 10,000 steps in 1 active walking session to get back in shape!
You are the best!

WELL DONE !

You have successfully followed our training programme specially designed to get you back in shape.
What did you think?
Feel free to share all your thoughts on the subject by writing to newfeel@newfeel.com!

GET THE RIGHT KIT FOR MY WALKING CHALLENGE

Active walking involves a specific foot motion that can be broken down into the following 3 phases: heel strike,
continuous contact with the ground and toe-off. A suitable pair of shoes is essential for optimising
your movement and getting more enjoyment from your sessions!

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Man

Woman

Flexible and lightweight for
accompanying your active walking! !

Foot motion

Provides elasticity thanks to the
flex grooves and the stretch mesh.

Lightweight

Facilitates walking thanks to its materials:
150g per shoe in size 6.

Breathability

Perspiration is wicked away thanks to the
ventilated mesh textile upper.

Soft 140 by

BUY

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: an energy boost for your body and for your morale!

For this walking challenge, get our SOFT 140 men‘s and women‘s active walking trainers: flexible and lightweight
for accompanying your fitness walking and enjoying walking to the full.

Newfeel, Decathlon group‘s fitness walking passion brand.

 

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Techniques and tips
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