3 Walking Exercises for Weight Loss

No exercise is as popular as walking, it cost less, and can bring you lots of benefits, however, you should stick to doing.

A. Junior Walking Exercise Plan
Junior Stage: this stage is the base of walking exercise. Walking 3 to 4 times every week. The speed of walking is a little faster than strolling, ensure that walking 15 to 20 minutes every time, then improve the speed and time of walking gradually.

1～2 week: At this stage, the main purpose is to train your walking posture. Relax your shoulders, shrink bladebone a little, lift the chest, take abdomen in, walk 3 to 4 times every week.
3～4 week: You should improve your speed 5～10%, if your speed are 4.5 km/h in first 2 weeks, then you can improve speed to 4.7～5 km/h.
5～6 week: Find the place with a slope and do walking exercise.

B. Intermediate Walking Exercise Plan
1～2 week: Alternation exercise. Ratio is 2 to 2. Walk fast 2 minutes, then walk slow 2 minutes.
3～4 week: Alternation exercise. Ratio is 3 to 2. Walk fast 3 minutes, then walk slow 2 minutes. Or walk fast 2 minutes, then walk slow 1 minutes.
5～6 week: Alternation exercise. Ratio is 3 to 1. Walk fast 3 minutes, then walk slow 1 minutes.

C. Senior Walking Exercise Plan
It's better to choose the place with a slope to walk. Firstly walk up the slope for 2 minutes, the heart rate should be 80% of your max heart rate. then walk down the slope for 2 minutes, reduce your heart rate to 60～65%. This walking way can lose the weight of your hip and thighs.

1～2 week: Walking exercise with a little change of rhythm. Take a easy speed, such as 4.8 km/h,to walk, so that your heart rate is 65% of your max. Then walk up the slope at a faster speed. Repeat the exercise.
3～4 week: Improve the walking speed to 6.4 km/h.
5～6 week: Improve the walking speed to 7.2 km/h.