Fitness Minutes: (4,201)
411 12/4/13 1:18 P
Try adding intervals to your walk. Walk at your regular pace and then for 15 second or so, jog. Go back to walking for 45 seconds to a minute and then jog for 15 seconds or so. Repeat for the time you normally walk. I've been doing that lately on my treadmill and it seems to get my heart rate up there without jarring everything else for too long.
Fitness Minutes: (52,939)
711 12/4/13 1:14 P
Do you have a bike? You could ride your bike for 20 minutes instead of going for a walk. I don't know how many days a week you walk but you could trade a couple of those walks for a bike ride. It would be easy on your knees and it would definitely complement walking/jogging.
If you don't have a bike and don't want to spend an arm and a leg on getting one, look at garage sales, Goodwill, and similar places. Just be sure to get one that is the right height for you.
walking faster is the simplest way of adding intensity to your walking. But once you get to the point where you have maxed out your walking speed, there are other options.
The first is to add some hills to your route. The second is to carry some additional weight in a backpack or weight vest (hand and ankle weights are best avoided, as they stress the joints in ways they are not meant to be stressed).
The impact of running is hard on the body, and it takes a while for the body (especially the legs) to adapt. Walking is a good start, but you should build up a solid base (3 months at least) of walking before trying to run. When it does come to transitioning to running, I would strongly recommend a Couch to 5K program. Rather than running continuously, these programs work through progressively increasing intervals of running and walking. www.sparkpeople.com/resource/fitness_artic les.asp?id=598
Most experts also recommend keeping your running to just 3 days a week until you have 6-12 months running experience under your belt, as it is on non-running days that your legs recover and get stronger. It is fine to do lower impact cardio (eg. walking) on non-running days.
Fitness Minutes: (8,328)
1,109 12/3/13 7:27 P
I do jog and walk and never beat myself up when I don't do the full run
I am 53 years old. I started SP on 11/1, and I have been walking for 20 minutes every day since. I LOVE my morning walk and I feel so much better all day when I walk in the morning. At first I walked slowly, gradually increasing my speed. Now a month later I am walking absolutely as fast as I can, but I am finding my heart rate isn't going up as high as it should for a good workout. I can only spare 20 minutes a day for exercise and cannot afford special equipment. I love walking, but need a little tougher workout. I would like to incorporate jogging into my routine, but have had trouble with my knees in the past when I have tried jogging (bursitis). Any suggestions?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.