Week two: Pick up the pace
Clik here to view.
Photo: sjlocke/iStockphoto
Now that you’ve set the foundation after your first four outings, you’re ready to up the ante a bit. Week two should follow the same training schedule as week one, but you should increase effort or speed on the return portion of your walk (keep in mind, this should shorten the total time of your walk).
How do you know if it’s working? “You should be exerting enough effort so that you start to sweat a little bit,” says Scott.
Since you’ll be sweating, consider switching up your workout gear. Cotton is not the best choice because it can get heavy and wet against the skin, which can cause chafing. “Any type of synthetic fabric, like polyester or moisture-wicking performance fabric is a much better choice,” says Scott. The drier your skin stays, the less likely you are to chafe or develop blisters, both of which are common (and painful) annoyances for people trying to exercise.
You also might find it helpful to wear a pedometer—that way you’ll know the exact distance you covered. This little device (which can be purchased for as little as $12) counts your steps, measures the distance you’ve covered and times your entire outing.
Another way to gauge your effort level: if you’re walking with someone, you should only be able to speak two or three words at a time before you need to take a breath. “To stay motivated, it’s great to recruit a friend or your family to do it alongside you,” says Scott, pointing out that walking together is also a really great way to get talking. “When you’re walking side-by-side with no distractions and without having to make eye contact, you get to have important conversations that you might not otherwise have.”
Week two schedule:
- Day 1: Out 10 minutes, return. Increase effort and speed on the return.
- Day 2: Out 15 Minutes, return. Increase effort and speed on the return.
- Day 3: Out 20 minutes, return. Increase effort and speed on the return.
- Day 4: Out 25 minutes, return. Increase effort and speed on the return.
Week three: Improve your posture
The post Couch to 5k fitness guide: week 2 appeared first on Walmart Live Better.
