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How To Use The 'Run/Walk'Method To Loss Weight?


 

 Achieve your goal weight with this effective cardio technique,


 If you're already into walking or running, consider enhancing your routine with the "run/walk" method.


 This cardio strategy alternates between running and walking, making your workout more engaging and effective for weight loss and endurance building.


 "The key is to gradually increase your running duration," says Domenic Angelino, CPT, from Trainer Academy.


 "When you tire during a run, switch to walking at a manageable pace to recover, then resume running when ready.


 "This cycle continues throughout your workout, gradually reducing the walking intervals as your endurance improves.
Eventually, you'll be able to run the entire distance.


 Benefits for Weight LossBy extending your workout and varying its intensity, you burn more calories.


 According to Harvard Health Publishing, a 155-pound person burns approximately 288 calories running at 5mph for 30 minutes, compared to 133 calories walking at 3.5 mph. Thus, the run/walk method can significantly increase calorie burn, promoting weight loss.


 Starting Your Run/Walk WorkoutHere are some tips from Angelino,


Aim for Greater Distance or Speed:


 Each session, try to push a bit further or faster, using the run/walk method to gradually build your endurance.


 Prefer Walking Over Slow Jogging:


 Stick to walking instead of slow jogging during recovery periods.


 Walking is less tiring and allows better recovery, enabling more intense running intervals.


 Challenge Yourself with Flexibility:


 Customize your intervals based on how you feel. The ultimate goal is to transition to a full run, but listen to your body and adjust as needed.


 Walking additional minutes at the end of your workout can also help burn extra calories.


 Sample Run/Walk WorkoutsHere are beginner-friendly routines to help you start:


 Workout #1:


 Just Starting OutMonday: Run 5 mins, walk 10 mins, total 45 minsTuesday: RestWednesday: Run 5 mins, walk 10 mins, total 45 minsThursday: RestFriday: Run 5 mins, walk 10 mins, total 60 minsSaturday: RestSunday: Run 5 mins, walk 10 mins, total 30 mins


 Workout #2: 30 Days of Training ExperienceMonday:


 Run 10 mins, walk 10 mins, total 40 minsTuesday: RestWednesday: Run 10 mins, walk 10 mins, total 40 minsThursday: RestFriday: Run 10 mins, walk 10 mins, total 60 minsSaturday: RestSunday: Run 10 mins, walk 10 mins, total 40 mins


 Workout #3: 60 Days of Training ExperienceMonday:


 Run 10 mins, walk 5 mins, total 45 minsTuesday: RestWednesday: Run 10 mins, walk 5 mins, total 45 minsThursday: RestFriday: Run 10 mins, walk 5 mins, total 60 minsSaturday: RestSunday: Run 10 mins, walk 5 mins, total 30 mins


 Workout #4: 90 Days of Training ExperienceMonday:


 Run 15 mins, walk 5 mins, total 40 minsTuesday: RestWednesday: Run 15 mins, walk 5 mins, total 40 minsThursday: RestFriday: Run 15 mins, walk 5 mins, total 60 minsSaturday: RestSunday: Run 15 mins, walk 5 mins, total 40 minsEach plan builds on the previous one, helping you increase your running endurance and calorie burn month by month.


 #EatThis,#NotThat,#WeightLoss,#DomenicAngelino

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