BEGINNING A FITNESS WALKING PROGRAM
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To
be most successful in CHIP you will want to begin a fitness program, but
where do you start. It's easy!
WALKING!
Walking is one of the easiest and most profitable forms of exercise. All
you need is a good pair of shoes, comfortable clothing, and desire.
Note: If you're new to walking,
start off with slow, short sessions and build your way up gradually. If
you have any health concerns or medical conditions, be sure to check
with your doctor for advice before you begin a routine. |
How to start:
First of all, start out slow and easy. Just walk out the
door. For most people this means head out the door, walk for 10 minutes, and
walk back. That's it? Do this every day for a week. If this was easy for
you, add five minutes to your walks next week (total walking time 25
minutes). Keep adding 5 minutes until you are walking as long as desired.
WATCH your posture: Walk tall. Think of elongating your body. Hold
your head up and eyes forward. Your shoulders should be down, back and
relaxed. Tighten your abdominal muscles and buttocks and fall into a natural
stride.
DRINK plenty of water: Be sure to drink plenty of water before,
during, and after walking.
WARM-UP and cool down:
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 and stretch well.
Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit.
Walking daily will help (a minimum of 5 days a week is a good goal). You
should walk fast enough to reach your
target heart rate, but
you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and
your goals. Here are some general guidelines:
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.
Once you can comfortably walk for 30 to 60 minutes 5 to 6 days a week you
may want to put more "umpf" or speed into your routine. Follow these easy
tips for walking
faster (or for some real speed learn to
racewalk).
Twelve Weeks Beginners
Program - An easy to follow schedule to get you walking 60 minutes in 12
weeks.
If you have problems with your balance or knees or would like a total body
workout try Pole Walking.
Note: If you're new to walking, start off with slow, short sessions and
build your way up gradually. If you have any health concerns or medical
conditions, be sure to check with your doctor for advice before you begin a
routine.
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