The 12 week Power Diet Programme

Please ensure that you have adjusted to the technology before starting the programme. If you are already fit then you can start the programme with the heaviest GREY or BLACK insole; beginners should use the RED or BROWN insert for the first 3-6 weeks.

Step One (Weeks 1-6)

Week 1 : Walk 1.6km in 24 minutes. 5 times a week.

Week 2 : Walk 1.6km in 22 minutes. 5 times a week.

Week 3 : Walk 1.6km in 20 minutes. 5 times a week.

Week 4 : Walk 2.4km in 30 minutes. 5 times a week.

Week 5 : Walk 2.4km in 29 minutes. 5 times a week.

Week 6 : Walk 3.2km in 40 minutes. 5 times a week.

Step Two (Weeks 7-9)

Week 7 : Walk 3.2km in 38 minutes. 4 times a week.

Week 8 : Walk 3.2km in 36 minutes. 4 times a week.

Week 9 : Walk 3.2km in 35 minutes. 4 times a week.

Step Three (Weeks 10-12)

Week 10 : Walk 3.2km in 34 minutes. 4 times a week.

Week 11 : Walk 3.2km in 32 minutes. 4 times a week.

Week 12 : Walk 3.2km in 30 minutes. 4 times a week.

On completion of the programme, continue to Power Walk as per Step Three.

BMI; What is this and how do I calculate my BMI?

Body mass Index is a measure of body fat based on an individual’s height and weight. Power Walking is aerobic exercise and you will quickly burn fat and loose weight (in conjunction with a calorie controlled diet and by training at 75% of your exercise heart rate)

To calculate your BMI

Simply divide your height in feet and inches by your weight in pounds.

BMI Categories

Less than 18.5 – Underweight

Between 18.5 – 24.9 – Normal Weight

Between 25 – 29.9 – Overweight

Over 30 – Obese

There are a number of exercises that you can complete at home or work.

Here are a few to get you started:

Abdominal crunch : While sitting upright on a chair (ensure your back is pushed right to the back) lift one leg and raise it up to your chest. Push your leg out straight in front of you and hold for a few seconds and lower back to the ground. Repeat with other leg and complete 10 repetitions per leg to start with and gradually build up. Build up the time you hold the stretch.
Back and Waist Toner: While holing on to the back of a chair, stretch out one leg and hold for a few seconds. Repeat with other leg and complete 10 repetitions per leg to start with and gradually build up. Build up the time you hold the stretch.
Lower body lift: Lie on the floor with one leg straight out in front of you and the other up at a right angle. Raise the straight leg slowly and hold when you feel the stretch. H Gently lower. Repeat with other leg and complete 10 repetitions per leg to start with and gradually build up. Build up the time you hold the stretch.
Side crunch: Lie on side with head supported and legs out straight on top of each other. Gently lift top leg creating a scissor shape. Lift and hold for a few seconds. Gently lower Repeat with other leg and complete 10 repetitions per leg to start with and gradually build up. Build up the time you hold the stretch.

Before you start :

Ensure that you warm up for at least 5-10 minutes – simple stretches and light aerobics to prevent injury is essential.

Don’t assume you will feel as you do after a leisurely stroll – these shoes are heavy and are designed to challenge your body !! Therefore, please ensure you have adjusted to Power Sports before setting off on a long walk. Carry alternative footwear with you until you are confident that your body has adjusted; as you work harder you will produce more lactic acid which will slow you down and make movement incredibly difficult. Always listen to your body, if you are sore after a walk, you have possibly overdone it. Cut back on speed and/or distance while you gradually build up usage time.

Wear socks with Power Diet Sports to avoid and/or minimise rubbing.