I've found that incorporating ankle weights into your walk is a great way to increase intensity and really work the leg muscles.
9/24/2009 2:05:10 PM
so true. at 200 lbs I had trouble completing 30 minutes of walking; even 20 was a bit hard. I have over 9 months that I needed to find other activity to keep fit and lose more weight. At 167 lbs, I can handle a LOT more activity than before.
Through the summer I added swimming laps and water jogging at home, and I recently joined a gym. Zumba and Cardio Kick Boxing are KILLER! It's a challenge that pushes me and I work very hard. I also like water aerobics at the gym, the instructor pushes us more than I'd do on my own. I am going to mix things up now that I have the gym as an option.
Another alternative to increasing the intensity, but maintaining the safety of walking, would be to try race walking, "an Olympic Sport since 1908." In fact, once you start race walking at a high enough speed, you are actually exerting more energy than runners, because the motion is controlled (one foot must always be on the ground, the front leg must be straight) -- compare the butterfly stroke to free style. The following sites are great introductions to the sport, and have resources on groups in your community: http://eracewalk.com/ , http://www.racewalk.com/defaultRW.asp, and http://www.racewalking.org/ . I hope to learn the technique so I can walk marathons and half-marathons more quickly. I feel the need for speed!
Good to know. I am currently just using what I have for my cardio and strength, which is me. I don't want to pay a gym membership, so I am considering purchasing a few pieces of equipment for bad weather and to throw in the mix. I have been considering a stationary bike or elliptical and/or mini trampoline. Nothing was mentioned in this article about rebounding and its benefits. I would love to see an article on rebounding. I would like to know if this is a good workout to add.
I only walk. Hate exercise, can't stand counting, hold, breathe, count, how many reps was that Bah!. I am now conditioned enough that from walking along a class B (no winter maintainence) road for a km 31/2 times a week (alternate days 3 one week 4 the next) to 90 minute hikes over rough trails all 4 seasons. Three weeks ago I hiked 23 km along rough cliff tops and white cobblestone beaches. Pixie wore the pads off two of her paws, and my knees still hurt. Yesterday we hiked another 20 km plus, some of this was so rough I had to use my hands, oh and last week we after a significant uphill scramble we came to the bottom of an expanded metal spiral staircase......I CARRIED 35 lbs of squirming hound up the 32 steps. What a puff puff puff. This year I am going to try snowshoes.
I needed to read this article. Although I'm only two weeks into my walking routine, I can already tell that I'm better at it than when I'm started. I did map a route with hills so I've got some more time, but I really need to look at some other activity ... maybe step aerobics ... I never could do it before because I was always out of breath. Maybe in a short time I will be able to do step in addition to my walking.
9/14/2008 7:54:27 AM
Thanks for a "kick in the fanny.' I love walking so much but I know that I should boost it up a notch. I'll incorporate some faster moving beginning today. I love your articles- keep them coming!
In Covert Bailey's PBS-TV series on exercise, he suggest 10 second "wind sprints" when walking, which is "go a little faster for YOU" for 10 seconds and then recover. He says it pushes the body to improve.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, 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.