Walking your way to fitness

Press, 24 September 1987, Page 11

Walking your way to fitness

By

JUDI SHEPPARD MISSETT

Q: In your column, you often recommend walking as a way to get fit Do you have any specific tips for starting a walking programme? A: If you are now active in an exercise programme, walking can be a great workout for alternate or “off’ days. People who are already fit can easily begin walking three to four times a week for 20 to 40 minutes at a time.

However, if walking is your first foray into the field of fitness, you will need to start a little more slowly. Check with your doctor before starting a programme. With his or her approval, you can begin your programme by walking at a comfortable pace for five to 10 minute

intervals, resting whenever you need to. Try to walk for a total of 20 minutes. As your endurance builds, you will be able to increase the length of time you walk between stops. Once you are able to walk for the full 20 minutes, you can concentrate more on your pace. To get the maximum benefits from walking, you need to get your heart rate into its training zone (220 minus your age; minus your resting heart rate; multiplied by .65; plus your resting heart rate). This means walking briskly to guarantee aerobic, conditioning. In time, you will also find it easy to walk for longer periods — up to 45 or 60 minutes at a time.

Whether you are new to fitness or simply expanding your current workouts with a walking programme,. here are some general tips: • Wear a good pair of shoes. They should offer both cushioning and support. Running shoes are always a good option, however, there are several excellent walking shoes also on the market. • Use your arms as you walk to raise your heart rate and maintain a brisk pace. Many advanced walkers also use small hand weights to tone their upper bodies as they exercise.

• If walking is your only form of exercise, walk every other day until you have built a solid base. Then, fit a daily walk into your schedule. • If walking rounds out your programme, make sure you do it on the days between more strenuous workouts. Walking is a great way to keep fit as your body recovers from impact activities. • Make sure that you warm up properly before you begin. Even though walking is a less strenuous activity, you are still working hard enough to get your heart rate into its training zone. Work out the kinks with the illustrated warm-up to “Nikita” by Elton John. —Copyright Jazzercise