I SEE so many people walking and jogging down the road in Lekki and it really is the easiest form of cardiovascular exercise available to everyone. It is great for losing weight and keeping fit. Remember cardiovascular exercise is an important part of your fitness and if you take up walking, you are half way there.
However, to get the most out of our walk, we must get some things right so as to hit our fitness goals and reduce injuries.
Brisk/Fitness walking is not a stroll neither is it a leaping contest. It burns approximately the same calories as running, yet it is much easier on the body. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs.
Below are some tips for effective walking
Get good walking trainers. They should be light, have flexible soles and should be a half to one full size larger than your normal shoe size cause your feet swell when you exercise and your socks will also take up room in there.
Use good posture. Walk tall, look forward, (not at the ground as this stresses your neck) looking about 20 feet ahead. Your chin should be level and your head up.- imagine you have a heavy book on your head
Keep your chest down (imagine you have weights hanging from your ribcage, pulling it down towards your pelvis. Be sure not to hunch over, you want your spine straight without your chest popping), and shoulders relaxed (shoulders down, back and relaxed).
Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your chest. If you swing your arms faster , your feet will follow.
Tighten your abs and bum. Flatten your back and tilt your pelvis slightly forward.
Pretend you are walking along a straight line. Resist the urge to take large steps. This makes your stride clumsy and opens you to injuries. To go faster — take smaller, faster steps.
Technique. Push off with your toes. Focus on landing on your heel, roll through the step to the ball of your foot then pushing off with your toes. Use the natural spring of your calf muscles and power from your hips to push you forward.
Breathe. As you walk, take deep breaths, to get the maximum amount of oxygen through your system. Try breathing in through your nose and out through your mouth. Your pace should get your breathing increased but you shouldn’t be out of breath.
Do not carry hand weights or place weights on your ankles as it unbalances your stride. Leave the weights for when you strength train ( this is great before your walk)
Be sure to drink plenty of water before and after walking.
Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / stretches. Then walk for the desired length of time. End your walk with the slower cool down pace ( walking slowly) and stretch well after your walk. Stretching will make you feel great and reduce injuries.
The toughest thing about starting a fitness program is developing a habit. If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a “talking” pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Love your body......www.bodyworknigeria.com
However, to get the most out of our walk, we must get some things right so as to hit our fitness goals and reduce injuries.
Brisk/Fitness walking is not a stroll neither is it a leaping contest. It burns approximately the same calories as running, yet it is much easier on the body. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs.
Below are some tips for effective walking
Get good walking trainers. They should be light, have flexible soles and should be a half to one full size larger than your normal shoe size cause your feet swell when you exercise and your socks will also take up room in there.
Use good posture. Walk tall, look forward, (not at the ground as this stresses your neck) looking about 20 feet ahead. Your chin should be level and your head up.- imagine you have a heavy book on your head
Keep your chest down (imagine you have weights hanging from your ribcage, pulling it down towards your pelvis. Be sure not to hunch over, you want your spine straight without your chest popping), and shoulders relaxed (shoulders down, back and relaxed).
Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your chest. If you swing your arms faster , your feet will follow.
Tighten your abs and bum. Flatten your back and tilt your pelvis slightly forward.
Pretend you are walking along a straight line. Resist the urge to take large steps. This makes your stride clumsy and opens you to injuries. To go faster — take smaller, faster steps.
Technique. Push off with your toes. Focus on landing on your heel, roll through the step to the ball of your foot then pushing off with your toes. Use the natural spring of your calf muscles and power from your hips to push you forward.
Breathe. As you walk, take deep breaths, to get the maximum amount of oxygen through your system. Try breathing in through your nose and out through your mouth. Your pace should get your breathing increased but you shouldn’t be out of breath.
Do not carry hand weights or place weights on your ankles as it unbalances your stride. Leave the weights for when you strength train ( this is great before your walk)
Be sure to drink plenty of water before and after walking.
Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / stretches. Then walk for the desired length of time. End your walk with the slower cool down pace ( walking slowly) and stretch well after your walk. Stretching will make you feel great and reduce injuries.
The toughest thing about starting a fitness program is developing a habit. If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a “talking” pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Love your body......www.bodyworknigeria.com
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