P1 SBD Walking Interval Program

[mom2my3angels]

Can someone please give me the info on the walking program. I have the audio book so I would like the written out plans for the program.

Thanks so much!
Colleen

[ami]

Burn More Calories Walking

If you hate counting down the minutes on the treadmill or feel like you’re constantly checking your watch when walking outdoors, interval walking can help you keep your workout fun and fresh. Change up your usual walking routine with alternate bursts of fast, intense walking followed by periods of slower strides to allow your body to recover. In fact, by doing interval walking for about 20 minutes every other day (alternating with core-strengthening exercise), you can shift your metabolism into high gear and burn more calories and fat than you would if you were working out twice as long at a steady pace.

And there’s a bonus: With interval walking, the higher the intensity of the exercise, the longer the afterburn. You will keep burning more fat and calories even after you stop exercising! Here are 6 tips to help you get the most out of your interval-walking session:

Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks that will wick away moisture while keeping your feet dry and blister-free.
Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
Do your best to maintain good posture while you’re walking. Tighten your abdominal and keep your chest lifted. Avoid leading with your chin while walking; it can result in neck and back pain.
With each step, strike the treadmill or ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
Remember that doing something is better than nothing. Start slowly, and then gradually increase your periods of intensity and total distance.
If you're not up to doing higher-intensity interval training on a given day, be sure to take a recreational walk for 15 to 20 minutes.