Walking for Fitness
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Fast walking, also known as brisk walking, power walking, fitness walking, and power striding, is an underrated form of aerobic exercise. It is suitable for everyone, but particularly valuable for those who have problems with running and other high-impact activities, and for anyone who is starting out on a fitness program.
Walking costs nothing and is easy to incorporate into your daily routine. In addition, it puts little strain on the joints and muscles, which makes injury less likely than in running, for example, although remember that no activity is guaranteed risk fee.
Plot one or more routes that are between 1.6 and 6.5km (1 and 4 miles) long, and aim to walk 3-4 times a week, each time increasing the distance that you walk or improving your time. The effort you invest will determine how quickly your overall fitness level improves.
Initially you will probably make good progress. From then on, walking more briskly, putting greater effort into your arm movements and including some gradients in your routes will all held to keep your heart at about 60-80% of your TTZ (Target Training Zone).
You will almost certainly find that your pace automatically increases as you exercise more. If, as a beginner, you cannot walk 3.2km (2 miles) in around 35 minutes, don’t increase your distance until you can.
When you walk, start slowly and take the time to mobilize your upper body. When that is moving well, work on your lower body, then stop and do some short stretches. For the major period of the walk increase your pace and stride using your arms as you walk. If you are walking with a partner, you should be able to talk to each other comfortably.
If you find that you are breathing hard or sweating heavily, or if you are monitoring your pulse rate and find that it is too high, reduce the pace until you are breathing with ease and your pulse has returned to its exercise normal. At the end of the walk, spend 5-10 minutes stretching your upper and lower body, with the emphasis on your calves, thighs and hips.
Posture and technique are important in walking. Breathe normally. Keep your back straight, chest lifted, chin up, shoulders, relaxed and abdominals pulled in tightly. Bend your arms at the elbows and keep your elbows close to your body. Swing your arms from the shoulders, raising them toward your chest and back so that they are in line with your hips, but no higher. This technique takes time to develop so keep at it. Your feet should work from heel to toe and, as your technique improves, place more emphasis on the hip of the forward leg. Try to keep a low centre of gravity.
Wear loose, comfortable clothing and lightweight shoes that breathe and are cushioned. Choose lightweight cotton socks.
Walking different routes mean that you won’t become bored. Woodland and parks hold more interest, but walking to work is equally beneficial.
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