Walking is the most natural yet the most underrated form of exercise known to man. It has been the major means of transport to man ever since his existence, but only recently have the health and mental benefits of walking as a form of exercise become evident.
And it definitely has its advantages over other forms of exercise. For one, it requires no special skills or training.
Fitness walking:
Fitness walking is brisk, aerobic walking. Do not confuse it with power walking or race walking where the walkers pump their entire body into action walking at more than 8 kilometers/hour. Of course, walking at a leisurely pace will not promote any cardiovascular benefits. To turn your daily stroll into a meaningful form of exercise or a fitness walk one has to increase the pace. Experts agree that fitness walking is the single best exercise for those innumerable out-of shape people who want to lose weight.
ADVANTAGES OF FITNESS WALKING:
· Can do it almost anywhere. You need not join a gym or go any place in particular to do it. Just go outside wherever you live and enjoy it. If you live in a dense, crowded locality, find a park or open space to walk in.
· It is inexpensive. All you need is a good pair of comfortable, well-cushioned walking shoes that are flexible and offer good support (Do not compromise here!).
And there are no steep gym fees to pay and no special sports wear to buy.
And there are no steep gym fees to pay and no special sports wear to buy.
· Do it any time that is convenient to you. You don't have to depend on the gym or club timings to start your exercise.
· It is a low-impact, low stress form of exercise that rarely causes injury. Except for blisters, which are mainly due to ill-fitting shoes, walkers may experience only occasional mild shin splints - which is tenderness between the ankle and the knee that can be usually treated with ice and a day or two of rest.
· It helps you shed pounds, which you have always wanted to lose. Fitness walking will help you achieve your ideal body weight and more importantly help you stay there. When you walk aerobically, the basal metabolic rate (BMR) goes up and your heart and respiratory rate increases. This increase in oxygen coupled with increased BMR burns off excess calories.
· It is aerobic, as it lasts for more than 90 seconds and increases fresh supply of oxygen.
· It is a good toning and firming up exercise. It will improve muscle tone and strengthen your hips and thighs.
· It helps to beat stress. It helps you relax, overcome depression, makes you feel good about yourself and also helps you sleep better.
· It improves the circulation in your legs, which helps you avoid getting varicose veins.
· It stimulates elimination and makes your digestive system healthier.
· It can be enjoyed with a friend provided your pace does not slow down.
Here are 10 tips to help you get started:
1. Buy a good pair of walking shoes. Once you buy the shoes, you are compelled to make a start.
2. Start slowly. If you have been living a sedentary lifestyle, you need to gradually ease yourself into a regular walk.
3. Walk with a friend. You may prefer to start on a fitness walking program alone, but if you are not motivated enough then ask a friend along. You can even organize a small fitness walking group, which will help you to keep the routine up and you will actually start looking forward to it.
4. Maintain a diary. Keep a record of when, where and how long you plan to walk. It will make it easy to achieve a set goal than with no clear plan in mind.
5. Don't give up easily. Often, if you have not exercised for years or are out of shape some soreness or stiffness is inevitable. Well, don't stop walking entirely. Take it easy, listen to your body and keep walking at a slower pace regularly until you are ready to increase the pace again.
6. Set realistic targets. Do not try to walk several kilometers in the first week or two itself.
7. Do not expect instant results. When you start your fitness walking program, you will be enthusiastic and expect quick results. But there may come a time when your initial excitement begins to disappear and you are tempted to break your routine. Keep it up and continue regular walks. Results will soon show.
8. Switch your walking route for a change.
9. Don't worry about missing your walk. Just make sure it does not become a habit.
10. Chalk out your own fitness walking program and stick to it.
To achieve aerobic benefits you ought to exercise 3-4 times a week, for at least 30 minutes each time- 5 minutes of warm-up to get your heart rate elevated gradually, 20 minutes of aerobic workout called, the training phase, and 5 minutes of cool-down to bring your heart rate down gradually. Warm-ups and cool-downs reduce muscle stiffness and protect you from injuries.
In the beginning start with a 20-minute walk the first week, then increase it to a 30-minute walk for the next 2 weeks and then gradually to a 40 minute-walk.
How fast should one walk?
If you walk at a very slow pace, you will not achieve a training effect (i.e. giving your cardiovascular system a thorough workout). If you walk vigorously, you will become fatigued. Then, how does one pace one's workout?
Experts have determined that exercising between 65 to 85 percent of the maximum heart rate is safe and effective.
Maximum heart rate decreases with age; therefore, you need to take your age into account when determining your target heart rate.
To find your target heart rate zone:
1. Subtract your age from 220 (your theoretical maximum heart rate) to give (x);
2. Multiply figure (x) by 0.65 and also by 0.85.
While you exercise, your heart rate per minute should remain between these two figures.Check your heart rate when you walk, by taking your pulse for 10 seconds and multiplying by 6. If you find you are exercising below your target heart rate and feeling no discomfort- increase your pace.
| Walking speed (kms/hr)(on a flat ground) | Pace | Calories burned in 30 minutes (approx.) |
| 3.5 | Slow | 120 |
| 4 | Medium | 140 |
| 5 | Medium | 160 |
| 6 | Brisk | 180 |
| 6.5 | Brisk | 210 |
| 7.5 | Fast | 250 |
So, take to fitness walking for staying healthy. Good news is the more walking you do, the more you will want to do and not want to let a day go by without it.
Note: If you are suffering from cardiovascular or respiratory disease, or are pregnant, or overweight, or have a medically diagnosed problem, please consult your doctor before taking to brisk walking.
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