"It requires a direct dispensation from Heaven to become a
walker." ~Henry David Thoreau
With the new year upon us, everyone I know is looking for a fun
and easy way to get fit. Here's a solution I've developed that
doesn't involve costly equipment or a ton of time.
Before you commit, first ask yourself: 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 quickly, it pays to use a specific
program (or a combination of them).
After you've make the commitment to a walking program, next
you'll need to establish your goals. Ask yourself: "What's my
main fitness priority?" Then you'll 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:
Weight Loss:
Benefits: Flatten tummy, shrink hips, tighten thighs, reduces
excessive fat.
Type of walk: Moderate; 45-60 minutes, daily.
Calories expended: 2,000-2,500 per week.
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.
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 upper body.
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 And Match:
Type of walk: Choose one program each day, 4 times per week or
check out some of the great walking videos here:
==>
http://www.collagevideo.com>http://www.collagevideo.com
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 by investing 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
reaching your healthy goals for the new year!
About the author:
Laura M. Turner is a 15-year veteran fitness instructor, fitness
trainer and natural health practitioner. She hosts
http://www.body-and-beauty.com a website dedicated to inspiring
and educating others about the benefits of creativity, natural
health and fitness. Check out Laura's latest book Spiritual
Fitness: The 7-Steps to Living Well or subscribe FREE to her
online magazine The New Body News and Wellness Letter:
http://www.new-body-news.com
