Power-Walk Your Way Into Shape After the Birth of Your Baby

Looking for an easy way to start your Post-Natal fitness regime? Power walking is one of my favourite ways to help get in shape!  It’s free, low impact, simple to do and doesn’t require any fancy equipment or gym space. Think of occasions where you can fit in some exercise in and just walk everywhere! So if you were planning on driving to the shops, try walking. If you have the time, try to find a longer route home. Start thinking of every journey as an opportunity to walk. Get off the train or bus early and walk…or skip the train altogether, and always take the stairs!

 

Brisk walking is not only a great way to increase your fitness and tone up your entire lower body, but it also strengthens your bones and helps to prevent osteoporosis. What’s more you will burn loads of calories 🙂 For example, a 30 minute fast walk between 4.5-5mph will use up a whopping 285 calories, while a gentle stroll at 2mph, burns 106 calories.

 

Just because you do it every day doesn’t mean walking has to be routine, spice up your walks with marches, kicks and speed intervals to make it a more intense workout and to really work your butt. Take yourself outside for some fresh air or do your walks on a treadmill, where you have the advantage of controlling the gradients to make your workout more challenging. With some simple tweaks you can make every stride of your walk sculpt your entire body. Mix in a few arms and ab exercises as well and you’ll sculpt, tone and burn fat all in one!

 

Like any exercise, frequency is key – aim for at least 150 minutes of walking a week over a few sessions – and you will soon reap the benefits.  Top tip: Always maintain a tall posture with your shoulders back and looking straight ahead.

 

Here are some walks for you to choose from 🙂

 

WALK 1: 20-30 Minute Rejuvenator/Happiness Walk

 

Head out for a 20-30 minute rejuvenating walk at a moderate pace. You can do this in your lunch break, on your own or with your family. Focus on your breath, feeling your feet on the ground and taking in your surroundings.

 

WALK 2: 20-60 Minute Pedometer Walk

Measuring how many steps you’ve walked is a great way to track your progress. Under 5,000 steps is considered sedentary, 10,000 (around 5 miles) active, 12,000 or more highly active. This month, why not aim to walk at least 10,000 steps a day? Join us on facebook to let us know how you are getting on 🙂

 

WALK 3: 30-45 Minute Sculpting/Flat Abs Walk

To tone on the move and help power yourself, pump your arms, driving your elbows straight back as you push your opposite hand forward to work your upper body. For this walk you will need to exaggerate your stride length at certain intervals, which will force your bum and thighs to work harder. Whether you are on your own or with your baby in the pram, head out for a walk – walking at a moderate pace for 4 minutes and then stop and do a minute of squats (or any of the other squat/lunge exercises in your workout videos). Alternate for 30-45 minutes.

 

WALK 4: 30-45 Minute Interval Training Walk 

 

Walk at a moderate pace for 3 mins, then speed up (keeping good posture!) at a faster than normal pace for 2 minutes. Alternate this for 30-45 minutes).

 

WALK 5: The Ultimate (mega calorie burner!) Power Walk 

 

Walking for at least 60 minutes at a moderate to fast pace will get you into your fat burning zone and will get you great results! Don’t forget to wear your pedometer to track how far you have gone.

 

I’m sure many of you will be wondering ‘how will you know if you are pushing yourself hard enough?!’. The simplest way you can determine if you are pushing yourself hard enough with any cardio exercise, use the Rate of Perceived Exertion Scale; An RPE of 1 means very easy. A 9 to 10 means you’re so out of breath you cannot speak. If you have been working out alot and have a higher fitness level, aim for a 8-9 during the work intervals. If you are still building up your fitness level, aim for 6-7.

Good luck and enjoy!
Lots of love Laura xx

 

Don’t worry if you didn’t exercise throughout your pregnancy and have a fit pregnancy, you can still lose the baby weight, strengthen your core and pelvic floor and get your body back with the correct nutrition and post-natal exercise. For more information about the True Vitality 4 Mums 12 Week Transformation Programme please email laura@truevitality4mums.com xx