"It requires a direct dispensation from Heaven to become a walker."
~Henry David Thoreau
Have you been looking for an easy, fun way to get fit? One that doesn't involve costly equipment or a ton of time?
Would you like to:
- Lose weight?
- Improve endurance?
- Tone muscles?
- Enjoy long range health?
Did you know that you can
reap these benefits (and more)
just by walking? You can!
But, what most people don't
know: in effort to achieve
a certain result, you need
to use a specific program
(or a combination of them).
When first making the commitment
to a walking program, you'll
need to establish your goals--ask
yourself: "What's my main
fitness priority?"
Next, you need only match
up your goal to one of these
five programs. Choose from:
weight loss, cardio conditioning,
muscle toning, long term health
or a combination of all of
these.
Here's a thumbnail sketch
of each simple program:
* Weight Loss
Benefits: Flatten tummy, shrink
hips, tighten thighs, reduce
excessive fat.
Type of walk: Moderate; 45-60
minutes, daily.
Calories expended: 2,000-2,500
per week.
*Cardio Conditioning
Benefits: Strengthens heart,
improves aerobic endurance,
helps you perform better during
other aerobic activities,
and helps you recover more
quickly from physical exertion.
Type of walk: High intensity,
brisk pace; 20-30 minutes
3-4 days per week.
Calories expended: 800-1,000
calories per week.
* Muscle Toning
Benefits: Improve muscle strength,
endurance, body firmness and
increase metabolism.
Type of walk: Moderate, with
resistance; 20-70 minutes
2-3 days per week.
Calories expended: 500-3,000
calories per week.
Notes: Use hand weights-light
hand or wrist weights and
swing them in a controlled
manner. When doing so, flex
your arm muscles, keeping
them as close as possible
to your trunk.
* Long Term Health
Benefits: Done consistently,
this walk will increase energy,
reduce stress and fatigue,
improve risk of heart disease,
improve mood, improve self-esteem
and ad years to your life.
Type of Walk: Consistent walks;
30+ minutes, daily.
Calories expended 2,000 per
week.
* Have it all! Mix up all
four.
Type of walk: Choose one program
each day, 4 times per week
or check out some of the great
walking videos here: http://www.collagevideo.com!
My Mom's story: When I was
a teen-ager my mother and
I used to exercise together.
After some years, however,
my Mom's priorities changed
and she found herself about
30 pounds overweight. Once
she made the commitment to
make a change, she used the
combination of a daily walk
and a sensible diet. The result?
She lost one pound per week
for 30 weeks and is back to
her thin self once again!
A couple things before you
begin. Most importantly, before
you begin any fitness program,
check with your doctor. Also,
to make your walking workout
a positive experience, invest
in proper footwear. You will
want to have flexible sneakers,
walking shoes or (what I usually
recommend) "cross-trainers."
They are available at all
sporting goods stores: make
the investment, you'll be
glad you did!
And speaking of proper form,
most people also do not realize
that there is a "way" to walk
for the greatest benefit.
It's easy: first, strike the
ground with your heel, rolling
your foot to your toe. Then,
push off with your toe. Repeat
this with your opposite foot.
That's all there is to it!
With a little effort and your
new flexible shoes "made for
walkin'" you are well on your
way to walking yourself fit!
Laura Turner, Certified Personal
Trainer has developed a series
of health, fitness, and nutrition
tips available at http://www.1brand-new-body.com.
In 21 days you can create
healthy new you,let her show
you how! Get her free report:
7 Steps to a High Performance
Body by sending a blank email
to: mailto:hiperformbody@getresponse.com.
VioletProsePubs@aol.com
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