“It requires a direct dispensation from Heaven to become a walker.” ~Henry David ThoreauHave 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
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.
