MOVEMENT GUIDE / WALKING ROUTE
LISS steady walk
Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
Target muscles
Cardiorespiratory system and walking leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Walk at a steady conversational effort for 20–45 minutes; extend duration gradually. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Pushing so hard that an easy session becomes another interval workout.
Alternative
Easy stationary cycling
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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