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.
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.
| Pounds lost: 17.0