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Health, New Year's Resolution: Walk Your Way Fit!
by Laura Turner
It requires a direct dispensation from Heaven to become a walker. ~Henry David Thoreau With the new year upon us, everyone I know is looking for a fun and easy way to get fit. Here's a solution I've developed that doesnt involve costly equipment or a ton of time.
Before you commit, first ask yourself: 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 dont know: In effort to achieve a certain result quickly, it pays to use a specific program (or a combination of them).
After you've make the commitment to a walking program, next youll need to establish your goals. Ask yourself: Whats my main fitness priority? Then you'll 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.
Heres a thumbnail sketch of each simple program: Weight Loss: Benefits: Flatten tummy, shrink hips, tighten thighs, reduces 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 upper body.
Long Term Health: Benefits: Done consistently, this walk will increase energy, reduce stress and fatigue, improve risk of heart disease, improve mood, improve self-esteem and ad years to your life.
Type of Walk: Consistent walks; 30+ minutes, daily.
Calories expended 2,000 per week.
Have It All! Mix And Match: Type of walk: Choose one program each day, 4 times per week or check out some of the great walking videos here: > http://www.collagevideo.com My Moms story: When I was a teen-ager my mother and I used to exercise together. After some years, however, my Moms priorities changed and she found herself about 30 pounds overweight. Once she made the commitment to make a change, she used the combination of a daily walk and a sensible diet. The result? She lost one pound per week for 30 weeks and is back to her thin self once again! A couple things before you begin. Most importantly, before you begin any fitness program, check with your doctor. Also, to make your walking workout a positive experience by investing in proper footwear. You will want to have flexible sneakers, walking shoes or (what I usually recommend) cross-trainers. They are available at all sporting goods stores: make the investment, youll be glad you did! And speaking of proper form, most people also do not realize that there is a way to walk for the greatest benefit. Its easy! First, strike the ground with your heel, rolling your foot to your toe. Then, push off with your toe. Repeat this with your opposite foot.
That's all there is to it! With a little effort and your new flexible shoes "made for walkin'" you are well on your way to reaching your healthy goals for the new year! About The Author: Laura M. Turner is a 15-year veteran fitness instructor, fitness trainer and natural health practitioner. She hosts http://www.body-and-beauty.com a website dedicated to inspiring and educating others about the benefits of creativity, natural health and fitness. Check out Laura's latest book Spiritual Fitness: The 7-Steps to Living Well or subscribe FREE to her online magazine The New Body News and Wellness Letter: http://www.new-body-news.com
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The information provided in this article is the express opinion of the author. Exchangenet is not responsible for the content!
It requires a direct dispensation from Heaven to become a walker. ~Henry David Thoreau With the new year upon us, everyone I know is looking for a fun and easy way to get fit. Here's a solution I've developed that doesnt involve costly equipment or a ton of time.
Before you commit, first ask yourself: 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 dont know: In effort to achieve a certain result quickly, it pays to use a specific program (or a combination of them).
After you've make the commitment to a walking program, next youll need to establish your goals. Ask yourself: Whats my main fitness priority? Then you'll 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.
Heres a thumbnail sketch of each simple program: Weight Loss: Benefits: Flatten tummy, shrink hips, tighten thighs, reduces 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 upper body.
Long Term Health: Benefits: Done consistently, this walk will increase energy, reduce stress and fatigue, improve risk of heart disease, improve mood, improve self-esteem and ad years to your life.
Type of Walk: Consistent walks; 30+ minutes, daily.
Calories expended 2,000 per week.
Have It All! Mix And Match: Type of walk: Choose one program each day, 4 times per week or check out some of the great walking videos here: > http://www.collagevideo.com My Moms story: When I was a teen-ager my mother and I used to exercise together. After some years, however, my Moms priorities changed and she found herself about 30 pounds overweight. Once she made the commitment to make a change, she used the combination of a daily walk and a sensible diet. The result? She lost one pound per week for 30 weeks and is back to her thin self once again! A couple things before you begin. Most importantly, before you begin any fitness program, check with your doctor. Also, to make your walking workout a positive experience by investing in proper footwear. You will want to have flexible sneakers, walking shoes or (what I usually recommend) cross-trainers. They are available at all sporting goods stores: make the investment, youll be glad you did! And speaking of proper form, most people also do not realize that there is a way to walk for the greatest benefit. Its easy! First, strike the ground with your heel, rolling your foot to your toe. Then, push off with your toe. Repeat this with your opposite foot.
That's all there is to it! With a little effort and your new flexible shoes "made for walkin'" you are well on your way to reaching your healthy goals for the new year! About The Author: Laura M. Turner is a 15-year veteran fitness instructor, fitness trainer and natural health practitioner. She hosts http://www.body-and-beauty.com a website dedicated to inspiring and educating others about the benefits of creativity, natural health and fitness. Check out Laura's latest book Spiritual Fitness: The 7-Steps to Living Well or subscribe FREE to her online magazine The New Body News and Wellness Letter: http://www.new-body-news.com
These articles on lifestyle and more
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Return to the selection of health
You may want to try these articles on health
Health, Does Increased Calcium Help You Lose Weight? by Connie Limon Approximately 622 Words
Health, Tips On How To Handle The Picky Eater Toddler And Young Child by Connie Limon Approximately 1334 Words
Health, Eating A Healthy Diet by Connie Limon Approximately 1015 Words
Health, Hot And Cold Circulation by Richard Heft Approximately 685 Words
Health, Introduction To Clay Therapy by Krishan Bakhru Approximately 661 Words
Health, Personal Development Is A Journey by Ingrid Nirupama Grzeskowiak Approximately 786 Words
Health, How Alternative Health Care Can Change Your Life by Laurie J. Raphael Approximately 352 Words
Health, The Types Of Prescription Drugs Commonly Abused by Gabriel Adams Approximately 338 Words
You may want to try these websites for additional information
http://healthweb.org/
http://www.who.int/csr/sars/en/
http://health.discovery.com/
The information provided in this article is the express opinion of the author. Exchangenet is not responsible for the content!
