Sometimes we realize that our body needs a little bit of practice. There would be nothing complex about it, but very often the way we live leaves little time for working on the body.
A perfect solution that may suit everyone is walking. All we need to do is to devote up to 20 minutes a day to walking and will notice how fast the weight goes down, the muscle mass goes up and how wonderful we feel in general.
As for the difficulty of walking, it is divided into three sections:
On week 1, first day, devote 5 minutes to walking in the morning and in the evening. Second day, devote 7 minutes to walking in the morning and in the evening. Third day, devote 9 minutes to walking in the morning and in the evening. Fourth day,devote 10 minutes to walking in the morning and in the evening. Fifth day, devote 12 minutes to walking in the morning and in the evening. Sixth day, devote 15 minutes to walking in the morning and in the evening. Seventh day, devote 18 minutes to walking in the morning and in the evening.
On second week, eight day – 2 minutes easy, then 10 minutes fast, 2 minutes easy again. Than ninth day – 20 minutes of moderate pace. Tenth day you will go – 5 minutes easy, then 12 minutes fast, 5 minutes easy again. Eleventh day – 20 minutes of moderate pace. Day twelve – 5 minutes easy, then 15 minutes fast, 5 minutes easy again. Day 13 – 20 minutes of moderate pace. And Day 14 – 5 minutes easy, then 18 minutes fast, 5 minutes easy again.
Week 3 will be with increased values which will give us strength. Day 15, spend 10 minutes walking up and down the stairs and add 2 minutes of easy pace. On day 16 – 20 minutes of moderate pace. Than on day 17 – spend 12 minutes walking up and down the stairs and add 2 minutes of a fast pace. Day 18 – 25 minutes of moderate pace plus two sets of 12 squats. Day 19 – spend 20 minutes walking up and down the stairs and add 3 minutes of easy pace. Day 20 – 25 minutes of moderate pace. And day 21 – 20 minutes of fast pace, 3 minutes of easy pace.