Make Over Your Body the Easy Way!

Statistics claim approximately 14 million Americans now use a daily walk as their choice of exercise. An estimated one-third of these are brisk or race walkers, a pace defined as 3.0 – 5.5 mile, 11-20 minutes per mile. Race walking is an equal opportunity work out because unlike jogging it minimizes battering of joints and will burn almost as many calories per hour as jogging (1,500). 

Newbies are instructed to first gain support from their primary care provider; then to begin with a half mile per day walk, 3 days per week, at their normal gait pattern for a two week period. The half mile can be broken up into 15 minute intervals if time or fitness level is an issue.  Distance can be increased thereafter at a ratio of a quarter mile every two weeks. 

How one walks can rev up metabolism; firm and strengthen calves, thighs, stomach, hips and buttock. A strong arm swing is an essential part of balanced stride so stand tall; practice lengthening your step and allowing arms to rhythmically swing free when walking. Don’t get caught up in how fast or far you’ve gone.  The deal is to remain on each progressive step until it becomes ‘easy’ before kicking up to a new pace. 

Speed work is an option some walkers choose to prompt their endurance and sculpt better body. This involves incorporating various levels of distance, speed, surface (flat, uneven, sand, etc.) or incline for 10-20 seconds of time initially; then reverting back to normal pace for several minutes before inserting another speed bite. Seasoned walkers can brisk up their program with increments of 1-2 minutes of speediness between regular step.  Body adaptions should always be accomplished minus excess strain: the rule is to stay where one is until it becomes very easy before revising goals.