STARTING A FITNESS WALKING PROGRAM
Longer days and warmer temperatures make spring an ideal time to begin an outdoor fitness walking program. But walking offers more benefits than just a chance to get out of the house and into the fresh air. Regular fitness walking strengthens and tones muscles; increases stamina, metabolism and energy; burns calories and fat; relieves stress; improves cardiovascular health; lowers blood pressure and reduces the risk of heart disease and osteoporosis. Best of all, it's easy on the joints (low-impact) and checkbook (low-cost).
If you've been "hibernating" all winter, it's probably not a good idea to jump into a new fitness walking program too quickly. At best, you'll end up stiff and sore for a few days. At worst, you could injure or overexert yourself. As with any exercise program, you should see your doctor before starting a walking program, especially if you have been sedentary for a while. With that in mind, here are a few tips to help you start right:
- Start with the right equipment. Loose-fitting, light-weight, cotton clothing promotes better circulation and ventilation in warm conditions. In cooler conditions, wear layers of clothing, so you can shed outer garments as needed. As for shoes, stick with lightweight walking or cross-training shoes with plenty of support and shock absorption, and replace them every six months to avoid excessive inner support wear and tear. If you're walking at night, stay on familiar, well-lit streets, and add reflective strips to your clothing and shoes.
- Use proper form. When walking, stand with your back straight, shoulders back slightly and chin up. Roll your feet, landing on the heel and pushing off with the toes. Keep your feet parallel with each other (not pointing in or out), swing your arms loosely and breathe deeply as you go. To determine the proper stride, stand with your feet together, and lean as far forward as you can at the ankles. When you feel like you're about to fall forward, put your foot out to catch yourself. This is the size stride you should take when walking.
- Determine your target heart rate (the range in which you gain the most benefit from your exercise routine). Start by subtracting your age from 220. This is your maximum heart rate. Your target heart rate is 60 to 80 percent of this number. For example, if you are 35 years old, your maximum heart rate would be 185 beats per minute, and your target heart rate would range from 111 to 148 beats per minute. The more fit you are, the higher you should strive to go within this range. If figuring out your target heart rate is too much of a hassle, try the talk test instead. During the workout part of your walk, you should be breathing hard but shouldn't be too winded to carry on a conversation.
- Warm up and cool down. Begin your routine with five to 10 minutes of relaxed, easy walking to warm up your muscles. Then, take a few minutes to stretch your calves, hamstrings, quadriceps and back muscles, holding each stretch steadily (not bouncing) for a few seconds before releasing. When you're finished with your workout, take another five to 10 minutes to gradually slow your pace and bring down your heart rate. Then, repeat the stretching exercises you did after your warm-up. Maintain good posture during and after your cool-down phase to avoid lower back problems.
- Take it easy at first, and listen to your body. Ideally, you want to strive to remain within your target heart rate zone for 30 to 60 minutes, but if you're just starting out, adjust down accordingly. If you can only safely maintain 50 or 55 percent of your maximum heart rate, that's okay. And if you can only make it 15 or 20 minutes, that's fine, too. You don't want to overdo it and risk injury, so take your time. As you progress, you will be able to work your way up to these higher intensity and duration levels.
- Start with three walks per week. As you become more fit, you might want to add a fourth and fifth walk to your routine.
- Drink plenty of fluids. Bring a water bottle with you on your walk, and drink about 8-10 ounces of water for every 20 minutes of your routine to remain properly hydrated. On excessively hot and/or humid days, consider taking your walk indoors or moving it to a cooler time of the day. If you suffer from seasonal allergies or have respiratory problems, talk to your doctor before starting an outdoor walking program.
- Set goals and reward yourself for reaching them. Goals can be powerfully motivating, but be realistic. If you set your goals too high, you could hurt yourself trying to reach them or discourage yourself by pushing too hard. Start with small, easily attainable goals, and work your way up gradually.
- Walk with a friend. Both of you will enjoy the company and motivation of having someone "in this" with you.