Walking is
really good gentle exercise
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Becoming
more active in your every day life is the key to good health and
will reduce the risk of heart problems.
Why not try
a walking programme, it's is a great way to start exercising.
Aerobic exercise
is where you do exercise that gets you slightly out of breath (but
not gasping!). It is guaranteed to burn fat, help you lose weight
and improve your heart and lungs.
Rosemary Conley,
health and fitness expert, has designed a special walking programme
with varying levels of fitness, to encourage a more active life.
Level 1:
Health Walk
- Make sure
that your heel strikes the ground first.
- Let your
arms swing naturally at your side.
- Maintain
a good posture.
Level 2 :
Fitness Walk
- Walk with
a more purposeful stride, heel down first with toes high.
- Create a
strong push-off from the back foot.
- Elbows are
bent and fingers loosely curled.
- Lean slightly
forward from the hip.
Weeks 1
and 2
- Exercise
2 - 3 times per week.
- Start off
with Health Walk (Level 1) for 10 mins.
Try not to stop and admire the view.
Weeks 3 and
4
- Exercise
2 - 3 times per week.
- Start off
with Health Walk (Level 1).
- Time yourself
on your outward journey for 10 mins.
- On the return
journey, use short bursts of Fitness Walk (Level 2) so
that it takes less than 10 mins.
Weeks 5 and
6
- Exercise
3 - 4 times per week.
- Time yourself
on your outward journeys at 12 mins.
- On the first
return journey, record your time and try to keep improving on
it.
- The return
journey should be predominantly Fitness Walking now.
Weeks 7 and
8
- Exercise
4 - 5 times per week.
- Time outward
journey at 15 mins.
- Prolong the
periods you use the Fitness Walk.
- On return
journey, use the Fitness Walking all the way home.
Weeks 9 and
beyond
- Exercise
5 times per week.
- You should
now be capable of 30 mins of continuous walking using the Fitness
Walk.
- If time is
short, 2 bouts of 15 mins are just as beneficial.
- Always walk
more slowly for the first few minutes to warm up the muscles,
including the heart.
- Gently roll
your shoulders forward and back before you start to really stride
out.
- Always slow
down for the last couple of minutes and then stretch your legs.
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