Walking can provide the same benefits as a running program. General
health benefits are acquired from any walking. For cardio benefits the
key is walking fast enough to get your heart rate up. Walkers may miss
fewer days due to injury than runners while achieving similar
improvements in aerobic conditioning.
Should I use hand weights while
walking?
No! The risk far out weigh the benefits. Hand weights can be a great
part of your fitness routine, but use them separate from your walk.
Carrying weights will not provide the resistance needed to tone your
muscles; but can increase your blood pressure, place strain on
ligaments and tendons and may contribute to joint problems. You will
actually be able to walk faster without carrying the weights,
therefore getting a better workout.
Walking shoes should be replaced every 300 to 500 miles (or every 3 to
6 months). Replace your shoes when you can tell the difference between
your old pair and a new pair. Do not go by their appearance. The inner
support can be very worn while they still look ok on the outside. It
is a good idea to rotate two pair of shoes if you walk daily,
therefore they can bounce back between walks. Saving your walking
shoes for walks (not everyday casual wear) will make them last longer.
If you have shin pain now you may need to rest your
shins by decreasing your mileage (and / or speed) for a few days. If
it is very painful use the RICE method... rest, ice, compression,
elevation (and ibuprofen works wonders).
Why do my legs itch when I walk?
There are several possible causes of itchy legs while walking. This
seems to be a common complaint in new walkers and it has been
suggested that the itching may be due to poor circulation. If this is
the case the itching normally subsides as your body gets more
activity.
Of course the most common cause of itchy legs is dry skin. In the
winter dry skin can really be a problem. You may itch when you're not
exercising, but sweating intensifies the problem. Simply apply a
moisturizer to your legs before exercising. Use products that are free
of perfumes and dyes.
Some soaps, detergents, fabrics, etc. can cause a slight allergic
reaction. Once again you may not really notice this until you are
walking and sweating. If you are using a new product (bath soap,
lotion, laundry detergent, etc) that could be the culprit. Also be
sure you are wearing breathable fabrics to reduce chances of a heat
rash.
If the itching persists, you develop a rash, or have additional
symptoms you should contact a physician.
Is it ok to walk when I have a head
cold?
There is not a definite yes or no answer to this question. If all of
your symptoms are above the neck (runny nose, sore throat or
sneezing), and you are feeling up to it, moderate exercise is usually
safe.
When should you skip your workout?
1. If you are overly stressed, not getting enough rest, or not well
hydrated correct these issues before exercising while you are ill.
2. If you have additional symptoms (fever, body aches, upset stomach,
chest congestion, swollen glands, etc), are pregnant, or have other
health issues do not exercise until you are feeling better.
How many calories do I need to burn to
lose one pound?
One pound of body fat is equal to 3500 calories.
A healthy rate of weight loss is approximately one to two pounds per
week. If you are losing faster than that you may be losing bone and
muscle mass in addition to fat. In order to average one pound per week
it would be necessary to burn an additional 500 calories per day. (7
days a week X 500 calories per day = 3500 calories.)
If you do not have the time or energy to burn the additional 500
calories a day you can use a combination of calorie reduction and
exercise. Such as burning 300 calories a day through exercise and
reducing calorie intake by 200 calories.
How many calories are burned walking
one mile?
This will vary depending on the individual, speed walked, terrain,
etc. An average is 100 calories per mile.
What should I eat prior to a race?
Eat something high in carbohydrates. My choice is usually oatmeal, dry
whole grain cereal, a whole wheat bagel, or sometimes a power bar, and
a banana. Do not eat anything heavy or fatty, eat too much, or eat
anything that might upset your stomach (this will be different for
each individual). Whatever you eat should be something you have
previously tried, so you know how you react to it. It is best to
eat at least an hour before start of the race and be sure to drink
water also. Urinate at the last minute prior to starting the race,
and completely empty your bladder.
Be sure to drink water during and after the race. If possible eat a
good combination of carbs and proteins after the race. It is also
important that you have had enough carbohydrates and water the few
days prior to the event.
How many steps in a mile?
One mile is equal to 5280 feet. Most people say it takes about 2000
steps for every mile. Of course everyone's stride is different. An
average stride is usually somewhere between 2 and 3 feet in length. So
on average it takes between 1760 and 2640 steps to complete one mile.
To measure your stride mark a distance of 50 feet. Now walk this
distance and count your steps. Divide 50 by the number of steps and
that is your stride length. Now, divide 5280 by your stride length to
find your "average steps per mile".
What is considered a good fitness
walking pace?
An average fitness walking pace is close to a 15 minute mile. But, a
good pace will vary depending on your fitness level, walking
technique, walking goals, and terrain. For general fitness walking you
should walk at a pace that increases your heart rate, and you can
maintain for 30 to 60 minutes. Use the talk test... if you can't speak
without gasping for air you are walking too fast. If you are walking
slow enough that you can carry a tune you are probably walking too
slow.
What pace is considered race walking?
Racewalking is a specific walking technique. If you walk using
racewalking technique you are racewalking regardless of your pace. (I
know racewalkers that walk 6 minute miles and those that walk 16
minute miles.)
