Walk Your Way to Better Health





Walk Your Way to Better Health

By the Publishers of Prevention

Walk your way to better health. A healthy heart benefits from regular cardiovascular exercise. If you’re not a runner, you’re still in luck: Walking can be just as effective at keeping weight off, lowering blood pressure, and controlling cholesterol.

You can start these two heart-pumping walking plans today: Plan A if you’re brand-new to exercise and Plan B if you’ve been at it a while. Both versions prompt you to alternate between moderate- and fast-paced walking. This interval technique helps increase the number of calories you’ll burn — both during your workout and afterward. Do either of these plans at least three times a week.

Walking Plan A: 30 minutes

5 minutes: Walk at an easy pace.

1 minute: Walk at a moderate pace. (You should be breathing somewhat hard but still be able to speak.)

20 minutes: Alternate between 1 minute at a moderate pace and 30 seconds at a very brisk pace (fast enough that it’s difficult to keep up a conversation).

4 minutes: Walk at an easy pace to cool down.

Walking Plan B: 45 minutes

5 minutes: Walk at an easy pace.

1 minute: Walk at a moderate pace. (You should be breathing somewhat hard but still be able to speak.)

35 minutes: Alternate between 1 minute at a moderate pace and 30 seconds at a very brisk pace (fast enough that it’s difficult to keep up a conversation).

4 minutes: Walk at an easy pace to cool down.

 



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