It’s time to let go of all the reasons why you’re too busy, too tired, not ready, it’s too cold out or whatever other excuse may be holding you back from just lacing up and getting started.
Ready for a few tips to maximize your walking program (perfect for either the treadmill, track or outdoors?) Here you go!
How often: Can be done daily How long: From a few minutes up to 60 minutes depending on your fitness level
Stretching: Stretch the quadriceps (front of thighs), hamstrings (back of thighs) and calf muscles before and after
Beginner: Just getting your sneakers on and getting out the door can be a great first step! If you’re walking outside, walk at a pace you find slightly challenging. Keep your head up, shoulders back, arms bent at a 90-degree angle. Roll your foot from heel to toe and go a few minutes longer than you thought you could. Stretch before and after your walk and be proud of the work you’ve done!
Intermediate: Same as above but squeeze your butt with each step. Keep strides short and compact to increase your speed. Bring your heart rate up by increasing your speed and find a few hills during your walk to increase your intensity and work different leg muscles.
Advanced: Same as intermediate but increase your pace until you’re race walking. Your speed is now as fast as a jog without the impact on your knees! Strides are tight and short, arms are bent, rolling each foot from heel to toe. Your heart rate should be up. Want to increase the intensity? Add a few sprints (jog or run) for a minute or two every few minutes then recover for a few minutes until your heart rate goes down. Alternate between race walking with a few sprints thrown in for a great walking interval workout!
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Are you currently doing a walking routine? Comment and share!