1-Mile Walking Workout: Day 2 of Fitness Week - Home Exercise

It is Day 2 of our fitness workouts week 1. Today we will put a little more effort than yesterday. We are going to walk for 1 mile in the comfort of our own home. Yes, you don’t have any excuse for not moving, as you need not go out in cold/ rain / sun, just put on your shoes and get yourself moving.

Walking is a perfect way to start moving the unused muscles. It’s easy and comfortable for beginners. 1 mile walk, completed in 17-20 min, torches about 100 calories.

Video of the day

About Leslie Sansone:

Leslie Sansone is a fitness expert from Pa, USA. She is the Creator of a popular, low-impact Walk at program. Leslie believes that fitness should not be scary and should be cheap. Her basic exercise philosophy is that body is made to move and that it is possible to be healthy and fit through walking.

She has Six Fitness certificates and organizes walks for the American Cancer Society, the Muscular Dystrophy Association, and the National Multiple Sclerosis Society. She has worked with Weight Watchers, Jenny Craig and Take off Pounds Sensibly. She has been featured on CNN. She has been consulted for the President’s Council on Physical Fitness and The Pennsylvania Governor’s Council. She has been featured in “Health,” “Woman’s World” and “Prevention” magazines. She is currently a contributing editor of “Woman’s Day” magazine.

Reasons Why In-Home Fitness Walking is for everyone:

• Walking is a no brainer. Everyone knows how to walk.
• This video (and more advanced levels of her videos) is a complete workout that uses all major muscle groups, burns calories and loose fat.
• No equipment or any machine is required. So you can save some bucks here.
• You can walk anytime in the comfort of your living room, you don’t need to step out in the rain or shine.
• Walking lowers the blood sugar and is a good cardio exercise, and relieves symptoms of depression and anxiety.

Fitness Workouts Video: 1 Mile walk

Follow the pace of the music and start a power walk.
The four basic steps, walking, side steps, kicks, and knee lifts.

Phase 1: Warm up Phase

During the warm up phase:

• Side steps: Stepping out and bringing the feet together. To build intensity, step out wider.
• Kicks: Get the leg out in front. To build intensity, just a kick a little higher.
• Knee Lifts: Just walk to music and bring the knee up, one at a time. For correct posture, suck your belly button in and pull it back to the spine.

Time elapsed: 5 min

Phase 2: Power Walk

Intensity Builds after the warm up phase. The pace of the music changes and you will have to follow the pace, to build intensity:

• Power Walk: Move to the beats and also move the arms with a bend in the elbows.
• Side steps: Take bigger steps and lower yourself into a half or quarter squat position. Just think that you have to sit in chair. This engages more leg and butt muscles.
• Power Kicks: Tight tummy and move the leg higher. Involve the upper body with moving the arms up, reach up and come down.
• Power Knee lifts: Move hands to your knees. This will activate the oblique muscles.

Build more intensity as this phase has to be in a brisk pace and high intensity. Add more hand movements to the side steps, kick backs, double side steps, tap outs and double knee lifts.

Time Elapsed: 10 min

Phase 3: Cool Down

Gradually bringing your heart rate back to normal. It’s easy and comfortable. It’s a phase of small movements without much effort. And a transition into the stretching routine.

Time Elapsed: 5 min

Now that you got the phases of walking for fitness on day 2 of fitness week 1, will you like to start? We would love you see your feedback about the fitness walking.