You know you want to begin a fitness program, but don't know where to start.
It's easy!
Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and the desire.
How to start:
First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. For truckers it is walk around the parking lot once. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time will get to 25 minutes). Keep adding 5 minutes until you are walking as long as desired.
WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine (See stretching page). Start your walk at a slow warm up pace, stop and do a few warm up / flexibility drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 3 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:
Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.
If you are walking for the general health benefits try working up to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)
To improve cardiovascular fitness you should walk 5 to 7 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Work out program can have many partners, two legs or four, male or female. The idea is use ALL the support you can get.
A Walking Program
1,000, 5,000 how about 10,000 steps a day.
Sounds like a lot, doesn't it. But walking programs are easy and a great way for YOU to start walking for your lifetime of health.
Walking can be the "habit" that saves your life.
The Surgeon General's programs recommends we do 30 minutes of exercise a day. That seems really easy; but with the obesity problem our nation is facing it must be very difficult or we wouldn't be so FAT. We spend hours watching TV, or playing video games, eating quick fix foods, and driving around and around.
We spend almost 0 time exercising.
It's easy!
Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and the desire.
How to start:
First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. For truckers it is walk around the parking lot once. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time will get to 25 minutes). Keep adding 5 minutes until you are walking as long as desired.
WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine (See stretching page). Start your walk at a slow warm up pace, stop and do a few warm up / flexibility drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 3 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:
Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.
If you are walking for the general health benefits try working up to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)
To improve cardiovascular fitness you should walk 5 to 7 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Work out program can have many partners, two legs or four, male or female. The idea is use ALL the support you can get.
A Walking Program
1,000, 5,000 how about 10,000 steps a day.
Sounds like a lot, doesn't it. But walking programs are easy and a great way for YOU to start walking for your lifetime of health.
Walking can be the "habit" that saves your life.
The Surgeon General's programs recommends we do 30 minutes of exercise a day. That seems really easy; but with the obesity problem our nation is facing it must be very difficult or we wouldn't be so FAT. We spend hours watching TV, or playing video games, eating quick fix foods, and driving around and around.
We spend almost 0 time exercising.
Begining A Fitness
WALKING PROGRAM
