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BMCOLLEY's Photo BMCOLLEY SparkPoints: (80,567)
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7/10/12 4:08 A

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Thank you, Janet. I had to search for static and dynamic stretching. I keep seeing things like did you stretch before/after your exercise? I never realized that different stretches were to be done before and after.

Bettie

Those who make the worst use of their time are the first to complain of its shortness. --Jean de la Bruyere


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,284
7/9/12 7:59 P

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WTLW154 - Static stretching is best done after your muscles have been warmed up. Before walking you can do dynamic stretching such as leg swings, walking lunges, toe raises, butt kicks, etc.

When you are done with your walk, do the static stretching. Be sure to include your hips, quads and calves.

As for speed, that will depend on your cardio fitness level. If you have a heart rate monitor, use it and keep your HR around 70-75% of max (200 minus your age is a quick way to find your max). If you don't have a monitor, use perceived exertion. If you can sing you are 60% or lower, Talk comfortably in full sentences 70% range, speak in broken sentences 80% range, and dificulty speaking 90% range. Just be sure that you listen to your body. Soreness is fine afterward, pain is not.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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BMCOLLEY's Photo BMCOLLEY SparkPoints: (80,567)
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7/9/12 1:56 P

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I made the mistake of going out to walk before stretching. The next day I was aching in my legs. A warmup and cool down is definitely a good idea. Also, you should walk at a comfortable rate and you should not walk when you are having pain.

Bettie

Those who make the worst use of their time are the first to complain of its shortness. --Jean de la Bruyere


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WTLW154 SparkPoints: (971)
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7/9/12 12:54 P

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I have decided to do this walking program but before i get started i got ? . should there be a warmup? cool down an stretching when im done ? and how fast should i walk?

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