One of the best ways to walk is to do interval training when you walk. This routine will supercharge your workout routine.
The best part about interval training when it comes to walking is you can get twice the workout in about half the time that it would normally take you. This means that you can hit your snooze button a few extra times in the morning before you head out for your walk.
Interval training is all about increasing your heart rate at short bursts. It takes more energy to increase and decrease your heart rate than to keep it steady. When you walk at a steady rate throughout your workout you miss that added energy burn of the continual increase and decrease. Using this type of walking will take some getting used to.
Interval walking in a basic way is easy to do. You need to set a scale as far as exertion for you goes. Look at the scale as being 1 to 10. Level 1 would be just sitting and watching TV . Level 10 would be sprinting. Begin your walking with five minutes of walking at a moderate pace. This pace would be a level 6 or 7. For the next five minutes you will want to increase your pace to a level 8 or 9. You need to continue alternating between the two paces for the rest of your workout.
Thanks for the tips Rekha:) I am glad to be able to follow them all - with DH who recently retired for buddy that inspires me, ( he is extremely consistent) and a large mall near us of 12 floors and 8 blocks long to walk in or the fitness room. The rest is piece of cake!
Samasta Loka Sukhino Bhavantu" - Sanskrit translates to "Let all the worlds be happy!"
Think about your feet. "Instead of moving through the standard heel-toe, heel-toe step, lead with your heel and roll through your entire foot before pushing off with your toes," says Carol Espel, an exercise physiologist and the national director of group fitness at Equinox Fitness Clubs. "This can turn a stroll into a power walk that also engages your shins,
1.Always be ready. Keep a pair of walking shoes and socks at work and by the door at home, so an impromptu stroll is easy.
2. Dress right. Choose loose, comfortable clothing that gives you plenty of room to move your arms and legs. A good pair of walking or running shoes, with socks, is also a must. They don’t have to be expensive—but don’t skimp on comfort to save a few pennies, either. (Just think of walking shoes as your cheapest form of health insurance.) Replace your shoes when they become worn down.
3. Enrich the experience. Listen to your favorite music while you work out—research suggests it will help you stick with your regimen longer. Or try talk radio, your ipod or books on CD. You can also make your walks a destination in themselves, by trying a new course every once in a while—perhaps a local park, instead of your usual neighborhood walk.
4. Mall-walk. Indoor walking eliminates the “bad-weather” excuse and it’s a great place to meet a friend and socialize as you move. To avoid temptations to buy at the stores (not to mention the fiendishly aromatic smells of cookies at the food court), leave your wallet and credit cards behind.
5. Find a walking partner. Besides having someone to talk to and make the walk more interesting, a partner helps make you more accountable. You’ll be less likely to skip a walk if you know someone’s waiting for you. If you feel unsafe or self-conscious walking alone, a partner can make all the difference.
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