If You are already fitness walking several times a week ? great! Now its time to step it up a bit. Here are 6 ways to turn your walks into workouts. They involve adding a little creativity but with these few simple techniques you can maximize the benefits of your walk and get more of an overall body workout.
Swing it!
Have you ever made fun of the walkers who swing their arms? Well they know something you don't. This is the best way to increase the effectiveness of your workout. Bend your arms at your elbow 90 degrees as you walk. Swinging your arms will quicken your pace, raise your heart rate and help you to burn 5 to 10 percent more calories. Continue walking at a quick pace with your arms swinging naturally by your side. As you walk gradually bend them into the 90 degree angle. Keep a natural rhythm to your swing. Walking with bent arms will help with your gait, balance, and propulsion."
Interval walking
Breaking up your walk into slow and fast segments is a great way to increase your stamina, build muscle and burn more calories. "Vary the pace of your walk so that you have a phase of working hard (up to 90 percent of your maximum heart rate) followed by a recovery phase where you stroll slowly bringing your heart rate down," Head for the hills
Rough it!
If you normally walk circuit on sidewalks or paved road shoulders, it might be time to find a trail. "Walking on a rough but level track requires 50 percent more energy than walking on a paved road," Find a local park that has hiking trails or maybe there is a hiking club in your area that you can join. Look in the phone book or on the internet under volksmarching.
Circuit walking
A combination of walking workout routine and strength training. This may seem a little foreign at first but give it a try and you'll find that time go by quickly and you'll become stronger for it. Walk for a while then stop and do an exercise like sit ups or push ups on a park bench or even jumping jacks, just some exercise other than walking. This will shock your body into a new level of fitness.
Walking Workouts
Swing it!
Have you ever made fun of the walkers who swing their arms? Well they know something you don't. This is the best way to increase the effectiveness of your workout. Bend your arms at your elbow 90 degrees as you walk. Swinging your arms will quicken your pace, raise your heart rate and help you to burn 5 to 10 percent more calories. Continue walking at a quick pace with your arms swinging naturally by your side. As you walk gradually bend them into the 90 degree angle. Keep a natural rhythm to your swing. Walking with bent arms will help with your gait, balance, and propulsion."
Interval walking
Breaking up your walk into slow and fast segments is a great way to increase your stamina, build muscle and burn more calories. "Vary the pace of your walk so that you have a phase of working hard (up to 90 percent of your maximum heart rate) followed by a recovery phase where you stroll slowly bringing your heart rate down," Head for the hills
Rough it!
If you normally walk circuit on sidewalks or paved road shoulders, it might be time to find a trail. "Walking on a rough but level track requires 50 percent more energy than walking on a paved road," Find a local park that has hiking trails or maybe there is a hiking club in your area that you can join. Look in the phone book or on the internet under volksmarching.
Circuit walking
A combination of walking workout routine and strength training. This may seem a little foreign at first but give it a try and you'll find that time go by quickly and you'll become stronger for it. Walk for a while then stop and do an exercise like sit ups or push ups on a park bench or even jumping jacks, just some exercise other than walking. This will shock your body into a new level of fitness.
0 Comments