Walk Your Way Fit!
by Laura M. Turner
"It requires a direct dispensation from Heaven
to become a walker." ~Henry David Thoreau
Have you been looking for an easy, fun way to get fit? One that doesn'
t involve costly equipment or a ton of time?
Would you like to:
- Lose weight?
- Improve endurance?
- Tone muscles?
- Enjoy long range health?
Did you know that you can reap these benefits (and more) just by walking?
You can! But, what most people don't know: in effort to achieve a certain
result, you need to use a specific program (or a combination of them).
When first making the commitment to a walking program, you'll need
to establish your goals--ask yourself: "What's my main fitness priority?"
Next, you need only match up your goal to one of these five programs.
Choose from: weight loss, cardio conditioning, muscle toning, long term
health or a combination of all of these.
Here's a thumbnail sketch of each simple program:
Walking for Weight Loss
Benefits: Flatten tummy, shrink hips, tighten thighs, reduce excessive
fat.
Type of walk: Moderate; 45-60 minutes, daily.
Calories expended: 2,000-2,500 per week.
Walking for Cardio Conditioning
Benefits: Strengthens heart, improves aerobic endurance, helps you
perform better during other aerobic activities, and helps you recover
more quickly from physical exertion.
Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days per
week.
Calories expended: 800-1,000 calories per week.
Walking for Muscle Toning
Benefits: Improve muscle strength, endurance, body firmness and increase
metabolism.
Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days per
week.
Calories expended: 500-3,000 calories per week.
Notes: Use hand weights-light hand or wrist weights and swing them
in a controlled manner. When doing so, flex your arm muscles, keeping
them as close as possible to your trunk.
Walking for Long Term Health
Benefits: Done consistently, this walk will increase energy, reduce
stress and fatigue, improve risk of heart disease, improve mood, improve
self-esteem and ad years to your life.
Type of Walk: Consistent walks; 30+ minutes, daily.
Calories expended 2,000 per week.
Have it all! Mix up all four.
Type of walk: Choose one program each day, 4 times per week or check
out some of the great walking videos.
My Mom's story: When I was a teen-ager my mother and I used to exercise
together. After some years, however, my Mom's priorities changed and
she found herself about 30 pounds overweight. Once she made the commitment
to make a change, she used the combination of a daily walk and a sensible
diet. The result? She lost one pound per week for 30 weeks and is back
to her thin self once again!
A couple things before you begin.
Most importantly, before you begin any fitness program, check with
your doctor. Also, to make your walking workout a positive experience,
invest in proper footwear. You will want to have flexible sneakers,
walking shoes or (what I usually recommend) "cross-trainers." They are
available at all sporting goods stores: make the investment, you'll
be glad you did!
And speaking of proper form, most people also do not realize that there
is a "way" to walk for the greatest benefit. It's easy: first, strike
the ground with your heel, rolling your foot to your toe. Then, push
off with your toe. Repeat this with your opposite foot.
That's all there is to it! With a little effort and your new flexible
shoes "made for walkin'" you are well on your way to walking yourself
fit!
_________________________
Laura Turner, C.P.T has developed a series of health and fitness
tips. Create healthy new you! Free report: 7 Steps to a High Performance
Body. Find out more by checking her Web site. Author Profile
