Walk in The Right Way

Considering to walk to replace your gym session? You can. But make sure to check out these tips first…

If You Are Going To Walk For Exercise, Do It Right
By Mike Conley

It seems every spring I see so many people out walking to get in shape for the summer. They typically walk in a group, go for about an hour, talk about the kids, jobs, the parent teacher meeting last night, etc. These seem to be the same people that complain they exercise all the time but just can not lose any weight. Before you know it, the exercise routine is abandoned and they are right back to their old ways. Sure they may watch what they eat, but they never seem to come close to achieving the goal that started them down the exercise path in the first place.

I know walking is better than doing nothing at all, but unless the intensity level is one that brings your heart rate into the aerobic range, results typically do not come. When I see a group of ladies out walking and concentrating on talking more than exercise, I comment to my wife, they are just wasting their time. She of course lets me know they are trying, calls me a jerk, and says it could very well be a difficult pace for them. She is right, but from what I see, their lips are moving faster than their legs. If you are going to start an exercise program and expect results, why not kick up the intensity. The time you do have to exercise will produce a quality, heart pounding, results producing workout. If walking is what you choose, and the pace you walk brings your heart rate into the aerobic range, you are on your way. If your pace does not, you need to step it up.

The following four tips will help transform your walking program into a calorie burning aerobic session.

1. If you are walking outside, walk towards anything that has an incline. A set of steps, hills, what ever gets you off of a flat even surface. Walking in the grass takes more energy than walking on pavement so if possible, get off the street. If you normally walk on a track, there is likely a set of bleachers. On each lap, take a trip up and down the steps, ALL OF THEM. Your heart rate will climb and it is also great for the legs and butt. If you are on a treadmill, raise the incline a degree or two. Initially it will be more difficult but as you become more fit, it will become a breeze. That’s when you raise the incline again. Before you know it, you will be on the highest incline. Even on a treadmill, inclines are great for working the legs and butt.

2. Pick up the speed! You are not on a leisurely walk down Main Street looking at crafts. You are exercising, move at a pace that actually looks like it. Again, if you are on a treadmill, dial up the speed. When your body becomes accustomed to that speed, keep kicking it up. Intervals are a great way to burn more calories while keeping workouts short. In fact, I am convinced you will get a better workout doing intervals for twenty to thirty minutes then walking at a moderate pace for an hour. If you are not familiar with intervals, walk or run at a moderate pace for one minute, then as fast as you can for another minute, alternating for twenty to thirty minutes.

3. You may feel a little silly but pumping those arms will help raise your heart rate and increase the intensity. Bend your arms at a 90 degree angle and pump them in short fast strokes. This little move will also send your heart rate higher.

4. If you have ever watched cross country skiing, you probably thought to yourself, these folks have to be physically fit, and they are. By using ski or walking poles, you can reap some of the same benefits as the cross country skier. Using walking poles will result in a 25% to 40% increase in calories burned. Sure you will get some odd looks but the results are worth it. Check out your local sporting goods store our search “walking poles” on line. There are many to choose from and for any terrain you walk on.

So what makes me an expert in physical fitness; nothing more than 28 years of personal trial and error. In that time, I have tried every work out program there is. I have tried every product that guaranteed I would look like a model in 30 days. DON’T BUY THE HYPE!

What works is intensity. Rather it’s cardio or weight training, exercising with intensity, coupled with sound nutrition, is what drives results.

Save the chit chat for the coffee club.