Do not you like to run? Go!

Fans have such expression to go: "We always have with ourselves two doctors …. right leg and left leg. Only 5 kilometers of vigorous walking a day can make much more for your health, than any physician or the psychologist". Honestly, walking – almost universal type of a training as suits most of us, does not demand the special equipment (except for good footwear), it is possible to be engaged in walking under any weather conditions and at any age.

And one more important reason to try walking is a fine way to loss of weight. I offer you a training which I tested itself, and found somehow on one of the American websites. This remarkable system was developed by Ray Browning, the fitness expert, and I used his developments within 4 months. Therefore I can confirm efficiency. We start?

Plan of a training. Occupations undersign on weeks, only the working days join, the easiest to plan it to the busy woman. During week-end we have a rest. Though in the middle of a week, according to this plan, there will be days free from walking too. We buy good footwear and a stop watch, and we begin occupations according to the plan. Pay attention to terms: usual walking is an intensive sports walking when breath becomes frequent, and moderate speed is when breath becomes quiet, pulse too.

The schedule for beginners.
Week 1.
Day 1. 15 minutes, usual walking
Day 2. 15 minutes, walking at moderate speed
Day 3. 15 minutes, usual walking
Day 4. Rest
Day 5. Rest.

Week 2.
Day 1. 20 minutes, usual walking
Day 2. 15 minutes, walking at moderate speed
Day 3. 20 minutes, usual walking
Day 4. 20 minutes, walking at moderate speed
Day 5. Rest.

Week 3.
Day 1. 25 minutes, usual walking
Day 2. Rest
Day 3. 20 minutes, usual walking
Day 4. Walking at moderate speed – 4 min., plus very fast walking – 1 min. to repeat everything within 15 minutes
Day 5. Rest.

Week 4.
Day 1. 30 minutes, usual walking
Day 2. 25 minutes, walking at moderate speed
Day 3. 25 minutes, usual walking
Day 4. Walking at moderate speed – 4 min., plus very fast walking – 1 min. to repeat everything within 20 minutes
Day 5. 25 minutes, walking at moderate speed

Week 5.
Day 1. 30 minutes, usual walking
Day 2. Walking at moderate speed – 3 min., plus very fast walking – 2 min., everything to repeat within 25 minutes
Day 3. 30 minutes, usual walking
Day 4. Walking at moderate speed – 3 min., plus very fast walking – 2 min., everything to repeat within 20 minutes
Day 5. 30 minutes, walking at moderate speed

Week 6.
Day 1. 35 minutes, usual walking
Day 2. Walking at moderate speed – 3 min., plus very fast walking – 2 min., everything to repeat within 25 minutes
Day 3. 30 minutes, usual walking
Day 4. Walking at moderate speed – 3 min., plus very fast walking – 2 min., everything to repeat within 25 minutes
Day 5. 30 minutes, walking at moderate speed



The schedule for advanced. If the previous loadings to you seem too simple, then it is possible to begin with advanced level at once (or to come to it after initial level). Here walking sometimes alternates with run.

Week 1.
Day 1. 25 minutes, usual walking
Day 2. Walking at moderate speed – 4 minutes, moderate run – 1 minute to repeat within 20 minutes.
Day 3. 30 minutes, usual walking
Day 4. 25 minutes, walking at moderate speed
Day 5. Rest.

Week 2.
Day 1. 30 minutes, usual walking
Day 2. Walking at moderate speed – 3 minutes, moderate run – 2 minutes to repeat within 25 minutes.
Day 3. 30 minutes, usual walking
Day 4. 25 minutes, walking at moderate speed
Day 5. Rest.

Week 3.
Day 1. 30 minutes, usual walking
Day 2. Walking at moderate speed – 3 minutes, moderate run – 3 minutes to repeat within 18-24 minutes.
Day 3. Walking at moderate speed – 2 minutes, slow run – 2 minutes to repeat within 24-26 minutes.
Day 4. 30 minutes, usual walking
Day 5. Walking at moderate speed – 2 minutes, slow run – 2 minutes to repeat within 24-26 minutes.

Week 4.
Day 1. 35 minutes, usual walking
Day 2. Walking at moderate speed – 2 minutes, moderate run – 3 minutes to repeat within 25 minutes.
Day 3. 30 minutes, walking at moderate speed
Day 4. 30 minutes, usual walking
Day 5. Walking at moderate speed – 2 minutes, moderate run – 3 minutes to repeat within 20 minutes.

Week 5.
Day 1. 40 minutes, usual walking
Day 2. Run at fast speed – 2 min., usual walking – 2 min. to repeat within 28-32 minutes.
Day 3. 30 minutes, walking at moderate speed
Day 4. 30 minutes, usual walking
Day 5. Walking at moderate speed – 1 minute, moderate run – 4 minutes to repeat within 25 minutes.

Week 6.
Day 1. 40 minutes, usual walking
Day 2. Run at fast speed – 2 min., usual walking – 1 min. to repeat within 24 minutes.
Day 3. Walking at moderate speed – 1 min., moderate run – 1 min. to repeat within 30 minutes.
Day 4. 30 minutes, usual walking
Day 5. Walking at moderate speed – 1 minute, moderate run – 5 minutes to repeat within 30 minutes.

And in the conclusion, a little more on advantages of walking. All of them are confirmed by scientists, and also I can confirm many. At least, in only 4 months of the described trainings I got rid of 7 kilograms. And it at the age of 40 years, notice when it becomes much more difficult to grow thin. Besides, I have no catarrhal diseases, fatigue and bad mood.

- walking keeps your weight under control
- helps to control blood pressure
- reduces risk of heart diseases
- supports the level of healthy cholesterol and reduces the level of bad cholesterol
- considerably reduces risk of a disease of a breast cancer
- walking improves blood circulation and also digestive and other processes in an organism
- improves a condition of skin, an acne and other skin reactions at those who run or go, it is practically not observed

Of course, you understand that such occupations have also considerable psychological effect, it should be noted increase in mood, reduction of influence of a stress, optimism and other improvements at those who just go. Experts claim that it is ideal to go from 45 minutes to an hour a day. Begin with the plan described above and gradually you will come to these indicators. Also believe, it will not want to stop to you!