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Walking dos and don’ts
- Do see a doctor. Talk to your doctor before beginning an exercise program and get a full physical. Let the doctor choose an exercise program that is right for you.
- Do drink water. Extremely important on hot and humid days, drink before, during and after your walk.
- Do eat well. Avoid junk food and all products with high fat and cholesterol.
- Do choose a smooth level surface, This will result in less fatigue e and fewer injuries.
- Don’t continue to walk if you have chest pains, are overly tired dizzy, feel pain, or experience shortness of breath or can’t hold a conversation with someone. Stop walking and immediately see a doctor.
- Don’t walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after you walk to eat should be sufficient.
- Don’t walk outdoors if it is extremely cold, hot or humid. Try an inside track or mall instead.
- Don’t walk on ice or walk during a lightening storm. Head for cover. (But not under a tree)
Tomorrow’s post: is the final one in the walking series. In it: keeping track, setting goals and making a commitment.
Keep your heart rate on target
One way of determining how hard you should exercise is by measuring your heart rate. To get a true aerobic benefit out of walking, without the risk of over or under training it is necessary to keep your hear rate within its “target zone” for a minimum of 15-30 minutes. This “target zone” is between 60-85% of your maximum heart rate (the fastest your heart can beat).
Below 60%, your walk will have little aerobic benefit, and above 85% it would be too strenuous. If this is your first walking program, it is advisable that you keep your heart rate within 60-75% of the maximum, aiming for 60%. Only someone in excellent physical shape should aim for 85%.
The chart will help you determine your target heart rate:
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You can also use a heart rate monitor or an online calculator one to figure out your target heart rate.
How to Measure Your Pulse
There are a number of methods to determine your pulse. Place two fingers (don’t use your thumb since it has its own pulse) on either your wrist or throat or temple. Count the pulse beat for 10 seconds and multiply by 6 to get your pulse rate per minute. Using a pulse meter is another good method to do this. You should periodically check your pulse during your walk, to make sure you are still in your “target zone”.
On Monday: Walking dos and don’ts.
Stretch, Warm-Up, Cool Down
Stretch
Whether this is your first time exercise walking or you are a walking pro, it is crucial that you stretch before an after your exercise. Stretching will help loosen your muscle prior to or after your walk, reducing the chance of sore or injure muscles. Suggested stretches include calf and Achilles stretch, hamstring stretch and quadriceps stretch.
Warm-Up
Stretching is not the only way to warm-up you before your walk. You should have a 5 min walking warm-up. Start by walking at medium pace and then slowly increase so the pace to that by the end off 5 minutes you can easily begin your walking routine. The 5 minutes should not be including in your total walking time. This warm-up period will help loosen your muscle thus lessening the possibility of pulling or tearing them.
Cool Down
After you walk, slow down gradually. Spend 5 minutes walking slowing. Abruptly stopping your exercise can result in dizziness. Again, these 5 minutes should not be included in your exercise time.
Tomorrow’s post: All about target heart rate & exercising in the zone.
Walking needs no degree
There is no need to buy expensive videos, computer programs or manuals in order to learn how to walk. All you have to do is walk naturally. Find a method that is comfortable to you and that’s all there is to it. Here are a few helpful hints on walking.
Posture is Key
In order to get the most out of walking, good posture is crucial. Keep your head up and your spine straight and look straight ahead. Keep your arms and shoulder loose (do look down occasionally to avoid possible road obstacles).
Take Deep, Regular breaths
Never hold your breath.
Walk Don’t Run
To get the most out of you walk you should keep a brisk pace, but not fast. You should be able to individually determine a correct pace shortly after starting your walking routine. If you find it is difficult to breath easily, slow down. You’re obviously walking too fast.
Is Your Body Trying to Tell You Something?
The expression “if it feel good do it” applies to walking and the opposite is also true. If you have a lot of pain or discomfort, check with your doctor.
Stride
Try to take long, smooth strides. Your motion should be fairly effortless, with your arms swinging at your ides for balance.
Tomorrows post: The importance of stretching, warming up and cooling down.
Walking equipment
Shoes make the walker. Shoes are the single most important piece of equipment of the walker. They can be the difference between having a fun, relaxing walk and an uncomfortable, painful one.
It is important got get a good pair o walking shoes with the following charactering
- Provide both support and comfort to all parts of the foot.
- Have enough toe room that you can wiggle your toes.
- Have firm support at the heel.
- Have a flexible cushioned sole in order to aid in the walking gait and to absorb shock.
- Be made of breathable material, preferably leather, or a fabric to allow perspiration to dissipate.
- Be light weight.
Tomorrow’s post: Walking needs no degree.
Walking week
For the rest of this week thru next Tuesday, courtesy of the Sportsline's Guide to Walking booklet which inspired this challenge and where the program levels came from, each post will highlight various aspects of walking. From equipment needed, to target heart rate, to do’s and don’ts. Later today I'll post the week 1 check in entry.
To start off the FFYFC, today we have the Benefits of Walking.
Walking, is an activity you do every day and is the number one activity everywhere. Running…no…cycling…no…skating...no. None of these activities can make the claim that walking can. Walking is the #1 participation sport worldwide. Why? Here are a few good reasons.
Easy to do
There is no great trick to walking. It does not require any special skills or advanced conditioning. Walking doesn’t require any special equipment or clothing. All you need is a good pair of walking shoes, comfortable clothing, a pedometer, and you are all set.
Healthy
When Hippocrates said that “walking is man’s best medicine” he didn’t realize that thousand of years later, new benefits of walking would be discover daily. Some health benefits of walking include:
- Burns almost as many calories as jogging
- Eases back pains
- Slims your waist
- Lowers blood pressure
- Reduces levels of bad cholesterol
- Reduces heart attack risk
- Enhances stamina & energy
- Lessens anxiety and tension
- Improves muscle tone
- Easy on your joints
- Reduces appetite
- Increases aerobic capacity
- Can be done I short bouts
- Slows down osteoporosis bone loss
- Can be done when you’re traveling
Safe
Walking is probably the safest exercise you can do. It doesn’t require prior training or conditioning and doesn’t involve a great deal of physical exertion in the beginning. Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.
While walking is easier on your body it can be just as beneficial as running in helping you lose weight. If you run for 30 minutes at 5 miles per hour you will burn about 285 calories. If you walk for 30 minutes at 4 miles per hour you will burn 165 calories on a level surface, 225 on a slight incline of 5% and 360 calories on a 10% incline.
Tomorrow’s post: Walking equipment.
