4
After this many minutes, ramp up your intensity for 30 seconds – go uphill or increase your speed. Repeat for 30 minutes as this will give you the same cardio benefits as 90 minutes of steady moderate exercise.
Category Archives: Exercise
REASONS TO WALK #8.
100
The number of calories you can burn in just 1 mile. So why not take the challenge and go for 2, 3, 4…!
REASONS TO WALK #7.
30
Just this many minutes spent walking per day can increase cardiovascular fitness, strengthen bones, melt fat and boost muscle power and endurance. Do it all in one go or break it up.
REASONS TO WALK #6
10%
The increased amount of calories you’ll burn if you walk outdoors, working against the elements, rather than on the treadmill.
REASONS TO WALK #5
7.2
Years of life gained if you walk the recommended 150 minutes a week. Try to keep it brisk to gain maximum benefits.
REASONS TO WALK #4
109
The number of journeys between London underground stations that are quicker by foot. So get walking!
REASONS TO WALK #3
10
Number of minutes it takes to walk 1,000 steps – a tenth of your recommended daily quota.
REASONS TO WALK #2
20%
The amount of extra calories you’ll burn if you use Nordic Poles, which will also help firm up your belly.
REASONS TO WALK #1
2
By walking this many miles three times a week you can expect to reduce your weight by 1lb every three weeks.
EXERCISE OF THE MONTH: DECEMBER.
TIPTOE PLIÉ SQUAT
Benefits:
Targets your inner thighs with a ballet-inspired move. Going on tiptoes also tones your calves, and strengthens your glutes.
How to do it:
- Stand with your feet wider than shoulder-width apart, with your toes pointed out at 45°.
- Engage your core and hold your arms in front of your chest for balance.
- Lift your heels off the floor and squat, keeping your knees above your ankles. Pause, then squeeze your glutes to stand up and slowly lower your heels.
- Start with 2 sets of 15 reps. This can be increased as you improve.