increasing-endurance-to-lose-weight

Objective: increasing endurance to lose weight

Jeanick Landormy is a fitness coach who specialises in walking and fitness walking. He would like to challenge you to lose several pounds in 8 weeks of fitness walking. When you throw in the recommendations of Marie, a nutritionist working for Aptonia, you get a combined training programme for losing weight. Check it out!

The ideal sport to lose weight quickly and keep it off!

If you want to slim, there's no secret: you need to practise a sport regularly and improve your diet. Getting back into shape is one of the benefits of fitness walking; it's the ideal sport to lose weight quickly… and keep it off!

Over a period of 4 weeks, I would like to invite you to improve your endurance and then step up a level in order to lose weight by walking quickly: you will need to walk a little more quickly than usual, reaching a pace of up to 6 km/h in order to attain the distance set for each session.

you will need a stopwatch, a GPS watch or an application on your smartphone, which will allow you to measure your walking speed… as well as properly completing this training course. You can also monitor your progress by keeping a training log.

Set yourself an objective

You are more likely to achieve your target. It must be precise, measurable and, above all, realistic. The idea is to keep the momentum going and not give up after just a few sessions.

Between each session, enjoy a day of rest to recharge your batteries and monitor the change in your weight using your training log. You can also make note of what you're eating as long as your diet is made up of varied and balanced meals, of course!

Always begin with a warm-up

Warm up with some slow-paced walking before each session and speed up until you reach a fast pace without feeling out of breath. If you have trouble breathing, a few breathing exercises can help.

In addition to this, activate your joints a few times by rotating your shoulders, ankles and hips.

 

4 weeks of fast walking to get in shape

Although these sessions must be completed at a fast pace, it is very important that the pace chosen suits you, first and foremost!

 

Your sessions: week 1

• Session 1: 35 minutes of fast walking

• Session 2: 40 minutes of fast walking

• Session 3: 45 minutes of fast walking

 

Your sessions: week 2

• Session 1: 50 minutes of fast walking

• Session 2: 35 minutes of fast walking

• Session 3: 40 minutes of fast walking

 

Your sessions: week 3

• Session 1: 45 minutes of fast walking

• Session 2: 50 minutes of fast walking

• Session 3: 35 minutes of fast walking

 

Your sessions: week 4

• Session 1: 40 minutes of fast walking

• Session 2: 45 minutes of fast walking

• Session 3: 50 minutes of fast walking

Top tip: do you feel tired? this may be due to an excessively rich diet. Do a little detox diet for these 4 weeks: preferably opt for cooked vegetables or soup, eat fruit for energy and drink as much water as you need! When exercising for less than one hour, this is the ideal drink for hydrating the body before, during and after a fitness walking session!

4 WEEKS OF FAST WALKING BETWEEN 5 and 6 km/h

Your sessions: week 1

• Session 1: 3.5 km in 35 minutes of fast walking

• Session 2: 4 km in 45 minutes of fast walking

• Session 3: 4.5 km in 51 minutes of fast walking

 

Your sessions: week 2

• Session 1: 5 km in 58 minutes of fast walking

• Session 2: 3.5 km in 35 minutes of fast walking

• Session 3: 4 km in 45 minutes of fast walking

 

Your sessions: week 3

• Session 1: 4.5 km in 50 minutes of fast walking

• Session 2: 5 km in 56 minutes of fast walking

• Session 3: 3.5 km in 32 minutes of fast walking

 

Your sessions: week 4

• Session 1: 4 km in 40 minutes of fast walking

• Session 2: 4.5 km in 50 minutes of fast walking

• Session 3: 5 km in 56 minutes of fast walking
 

At the end of each session, get into the habit of taking 5 to 10 minutes to stretch your calves, hamstrings and quads (at the front and back of the thighs) as well as the hip flexor muscles. This will help you to recover properly!

Remember that the effect is cumulative: the more often you walk, the sooner you will begin to feel the benefits: slimming and shaping your figure more quickly and more durably. It will also make you feel good!

Top tip: if you stick to the objectives set during these 4 weeks, you will consume a lot of energy. Ensure your muscles get all the fuel they need: eat starchy food (its high carb content will provide 50% of your recommended energy intake) and do not forget your fruit and vegetables, which are full of vitamins and minerals.

Thanks to Aptonia for all their advice! You can discover even more on their blog.

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