When starting a weight loss program, it is important to add some form of exercise. Walking seems to be the most popular choice of people for a variety of reasons. It can be done virtually anywhere at anytime and it doesn't require any special equipment or gym membership. Although simple to do, a walking exercise program should include these important steps and techniques.
It is essential to warm up and lubricate your joints. Warming up involves raising the body's temperature in preparation for exercise. As the body gets warmer, hormones that dilate the blood vessels are released, enabling more blood to be transported to the working muscles and away from the internal organs. As the body temperature rises, the fluid between the joints becomes less sticky, allowing parts in the joints to glide more easily against each other. Remember, the colder the weather, the longer it will take to warm up.
Warm Up For Walking
- Lock your fingers, slowly stretch your arms out in front of you with your palms facing away from your body. Slowing raise the arms over your head and gently stretch upward. Hold for 10 seconds then release.
- Slowly lift your shoulders towards your ears then lower 5 times.
- Slowly bend your head to one side letting your ear drop toward your shoulder and hold for 5 seconds, repeat on other side.
- Slowly roll your shoulders forward for 5 reps then back for 5 reps.
- Lean against a wall or tree for support lift one knee as high as you can and hold for 5 seconds, repeat with other leg.
- Lift the first leg again, point and flex your foot 5 times, repeat on other side.
- Lift your foot off the ground and gently circle your foot to the right 5 times then to the left 5 times. Repeat with the other foot.
- Start walking at a slow pace for about 5 minutes.
Walk With The Proper Technique
Walking is a very easy and safe exercise however, done incorrectly, can lead to stiffness or injuries. Learning the correct technique and breathing methods will lead to a more productive workout. The muscles in your legs and knees should be relaxed and loose. Stiff straight legs will put pressure on your knee joints. Keep your torso straight and pull your belly in. Tuck your pelvis under slightly so that your butt doesn't stick out. This will keep your lower back strong and prevent strains. Lengthen your back and keep your chest open. Avoid hunched shoulders. Try to keep your shoulders loose, down and free of tension. Bend your elbows just a little, loosely cup your hands and let your arms swing naturally at your side. Try to prevent excessive neck movement by keeping your head balanced and not leaning left or right or looking down at your feet. Keep your eyes level.
Proper breathing while you walk will provide your muscles the oxygen they need to meet their demands. Quite often people inhale as much as possible, suck in their stomach and expand the chest. The truth is, it is better to breath by expanding the stomach as your lungs fill with air. Try breathing both ways to feel the difference. With regular exercise, the lungs will gradually stretch so they can take in more air.
After perfecting your posture and breathing, it is important to start walking at a pace that fits your current fitness level. A beginner should gradually work towards walking the average speed of 1 mile in 15 minutes on level terrain. You can increase this speed as your fitness level improves. A more fit individual would start walking at the average speed and continue to walk at a faster pace as they become more fit. The more fit you become, the longer you will be able to walk. A 45 minute walk 3 times a week is a great aerobic workout.
The Cool Down
As you walk, your heart rate increases and your heart beats more forcefully. You need to give your body time to return to normal when you are ready to stop walking. The heart rate needs to be lowered and your muscles need to be stretched. When you get to the end of your walk you should gradually slow down the pace. This will allow the blood to be routed away from your muscles and back to your internal organs. Your blood temperature will drop and your breathing will return to normal. This will take 5 to 15 minutes depending on your fitness level. The more fit you become, the more quickly your body will return to normal. Once your breathing and heart rate are back to normal, repeat the warm up stretching exercises.
Following these techniques will help you avoid a stiff body and injuries. You will burn calories which is an essential part of a successful weight loss program. Gradually increasing the duration of your walk will lead to a more fit body.
Walking has always been the type of aerobic exercise I recommend to people who are beginning a weight loss program and want to increase their activity level. It is safe, easy to do and can be done any where at any time. Need More Help? FAT REDUCTION WEIGHT LOSS
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