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Daily walking is one of the exercise methods chosen by many people. To achieve the desired results, the practitioner needs to have a scientific and suitable walking schedule. The following is a 12-week walking schedule recommended by the National Heart, Lung, and Blood Institute.
1. 12-week walking schedule
Try to walk briskly at least 2 days a week. Start by walking slowly for 5 minutes. After a brisk walk, slow down to loosen up and relax for the last 5 minutes of your workout. The specific schedule is as follows:
| Tuần | Khởi động | Đi bộ nhanh | Thả lỏng |
| 1 | 5 phút | 5 phút | 5 phút |
| 2 | 5 phút | 7 phút | 5 phút |
| 3 | 5 phút | 9 phút | 5 phút |
| 4 | 5 phút | 11 phút | 5 phút |
| 5 | 5 phút | 13 phút | 5 phút |
| 6 | 5 phút | 15 phút | 5 phút |
| 7 | 5 phút | 18 phút | 5 phút |
| 8 | 5 phút | 20 phút | 5 phút |
| 9 | 5 phút | 23 phút | 5 phút |
| 10 | 5 phút | 26 phút | 5 phút |
| 11 | 5 phút | 28 phút | 5 phút |
| 12 | 5 phút | 30 phút | 5 phút |
Go at a pace that works for you at first. Then gradually increase the speed until you can walk briskly about 4.8 - 6.4 km per hour. During the exercise, you will feel tired and have to breathe heavily, but make sure you are still able to carry on the conversation. Each week, add about 2 minutes to your walking time.
In addition to regular walks, add strength training exercises to your exercise schedule, such as pushups, planks, and squats.
MORE: How many calories does walking 10,000 steps burn?
2. Some notes on the 12-week walking schedule
An effective walking schedule does not force the practitioner to walk continuously. To limit fatigue and maximize the effectiveness of the exercise, you should note the following:
2.1. Day off
Too much exercise intensity will make you tired and easy to give up. So schedule a break, but make sure you don't take 2 days off in a row. At the same time, you should not take more than 2 days off in a week. On your day off, you can still go for a light walk to help your body get used to the intensity of the exercise better.
Cần cân bằng giữa ngày nghỉ và ngày tập luyện để làm quen với cường độ tập luyện
2.2. Strength training
Endurance is a very important factor in the training process. Because this not only helps you reduce fatigue, but also contributes to avoiding health risks. Therefore, exercisers should do some endurance exercises at least 2 times / week in combination with regular walking.
2.3. Check heart rate
As mentioned, people who are walking briskly need to make sure they can still talk even if they have to be out of breath. During exercise, if you feel exhausted or unusually sore, take a day off. However, when this condition occurs continuously, you should check your heart rate regularly to know if the body is working too hard or not.
You can check your heart rate by taking your pulse manually, using an app, a fitness band or a smart watch with heart rate detection. If the heart rate rises too high above the maximum, the practitioner should reduce the speed of brisk walking or rest to stabilize the heart rate.
2.4. Arrange exercise time
If you are new to daily walking, you can start slowly on a 12-week schedule, and test the effect after each exercise. Should try to build into an indispensable habit every day and gradually increase the time of brisk walking to improve endurance, lose weight effectively and protect health and safety.
Duy trì thói quen đi bộ mỗi ngày sẽ đem lại nhiều lợi ích cho sức khỏe
2.5. Combine with other exercises
For most healthy adults, the Department of Health recommends the following exercise guidelines:
Aerobic activity: Get at least 150 minutes/week of moderate aerobic activity or 75 minutes per week of aerobic activity. vigorous aerobic activity, or an even mix of moderate and vigorous intensity activity. In general, you should spread aerobic exercise throughout the week. Even a short period of physical activity is helpful, and being active several times throughout the day certainly has health benefits. Endurance training: Perform strength training exercises for all major muscle groups at least 2 times/week. Try to do 1 set of each exercise, using weights or ropes heavy enough to work your muscles in about 12-15 reps. A 12-week daily walking schedule can help you get back in shape and in good health. But before starting this regular walking plan, ask your doctor if you have health problems or are over 40 and have been inactive for a long time. Adhering to a scientific and suitable walking schedule will help your body training journey more complete and smooth.
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Reference source: mayoclinic.org
