Belly Fat Exercise Work Out Programs
The beginners walking program is a range of exercise plans which have been created by a team of professional Trainers I've worked with over the past 3 years.
Select a plan to have it
placed at the top of the Cardio and strength training pages. If you want to create your own exercise plan
or add exercises to your existing plan, simply click the Create your own
exercise plan link at the bottom.
The beginners walking program plan is a beginners program designed to start you out on a path to health and fitness. The program consists of at least 5 days of walking at 50% to 60% of your maximum heart rate (MHR).
The general recommendation for the beginners walking program exercise is to achieve at least 30 minutes of exercise, or 10,000 steps, most days of the week. The Beginner Walker plan is a beginner program designed to start you out on a path to health and fitness.
The program consists of:
o At least 5 days of walking
o At 50% to 60% of your maximum heart rate (MHR)
This beginners walking program works to get you moving, increase cardiovascular fitness, decrease risk of disease, increase levels of energy, relieve stress, and increase self-esteem and feelings of well-being.
As you start out, keep in mind that this walking duration does NOT have
to occur all at one time. Research has shown that splitting up your 30 minutes
of walking throughout the day into at least 10- to 15-minute continuous
segments of time can be just as beneficial as doing all 30 minutes at once!
First establish your Maximum Heart Rate (MHR). Knowing your max heart rate is necessary to ensure that you are exercising at an optimal pace for your fitness level.
Your MHR is determined by your genetic make-up, gender and age, and for an exact measurement, must be determined by a stress test. However, the simple formula below can be used as a general guideline for determining your max heart rate:
Males Age Estimated Maximum Heart Rate
(beats per minute)
20 yrs 200 bpm
25 yrs 195 bpm
30 yrs 190 bpm
35 yrs 185 bpm
40 yrs 180 bpm
45 yrs 175 bpm
50 yrs 170 bpm
55 yrs 165 bpm
60 yrs 160 bpm
65 yrs 155 bpm
70 yrs 150 bpm
Females Age Estimated Maximum Heart Rate
(beats per minute)
20 yrs 206 bpm
25 yrs 201 bpm
30 yrs 196 bpm
35 yrs 191 bpm
40 yrs 186 bpm
45 yrs 181 bpm
50 yrs 176 bpm
55 yrs 171 bpm
60 yrs 166 bpm
65 yrs 161 bpm
70 yrs 156 bpm
Begin with a 5 minute warm-up to get the blood circulating and your
body warmed for further, more vigorous exercise. To warm up, start at a lower
intensity walk than your regular walking intensity.
After approximately 5 minutes of warming up, speed up to your regular
intensity (50-60% of your MHR) and continue at this heightened speed for the
duration of your walk until cool down. The program recommends a total of 30
minutes of walking (5 minutes warm-up, 20 minutes at your regular intensity, 5
minutes cool-down). If this duration is too much for you, start with one that
you can meet, and work your way up to 30 minutes by increasing your duration by
a few minutes each.
The last 5 minutes of your walk should consist of a cool-down phase, at
which you should spend approximately 5 minutes walking at a slower pace and
lower intensity. However, the amount of time for your cool-down will vary – the
harder and more intense your workout, the longer your cool down should be.
Following your cool-down is the best time to stretch your muscles, as this will help prevent or limit shortening of the muscle fibers and thus help prevent tightness, soreness and stiffness in the days following exercise and will further help to prevent injury.
Your long term goal is to walk at least 30 minutes a day, 5 days a week. You may choose to the beginners walking program by walking 1-2 days a week.
Every 2-3 weeks, aim to increase
your walking frequency by adding 1 more day of walking, until you have reached
your goal of walking 5 days a week.
WARM-UP: Light Walk 5 Minutes
WORKOUT: Walk 50-60% of MHR 20 Minutes
COOL-DOWN: Light Walk 5 Minutes
Static Stretching - 20-30 second hold per stretch
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