 You've heard me say it before: Walking is truly the no-excuses workout. Anytime, anywhere...but not just anyhow.
There's going for a walk, and then there's turning your walk into a workout - and that just takes a little technique.
Here are some simple tips to start walking your belly off: |
WALKING THE WALK ... the right way
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The Talk Test: Want to monitor how hard you're working? Try the talk test. You should be walking hard enough so that you can talk, but find it a little bit difficult to carry on a conversation. You may need to take deep breaths between sentences, for example. If you're so out of breath that you can't complete a sentence, pull back the intensity a bit. If you're chatting as easily as if you were sitting on the couch, time to take it up a notch.
Head, Shoulders, Knees & Toes: It may seem silly to "teach yourself to walk again" - after all, it's something most of us do every day without thinking about it - but don't underestimate the power of good posture.
- Stand tall when you're walking, tilting forward slightly from the ankles (not the hips or waist). Keep your spine in a neutral position and contract your abdominals.
- Keep your head on straight by focusing your eyes ahead of you (not down), so that you don't strain your neck. Your shoulders should be down and back, with your chest nice and open for easier, deeper breathing.
- Finally, pay attention to the way your feet connect with the ground: Strike first with your heel, let your foot roll forward naturally, and at the end of each stride, really push off with your toes to propel your body forward.
Push It! In case any of you dare to call walking a wimpy workout - I urge you to try adding some intervals. Aerobic intervals help you build endurance and tap deeper into your fat stores during your walks - burning more calories in less time, check out the calorie burn chart in the bodyIQ section of this newsletter.
An aerobic interval walk is a simple formula: walk at a moderate pace for three minutes, followed by a one-minute burst of higher-intensity walking; slow back down, and repeat. These short, intense periods of time push you slightly past your aerobic threshold and into the next level of fitness.
Remember: your legs aren't doing all the work alone! You can't push it without your arms. Bend your elbows to a 90-degree angle, and swing them freely, but with purpose. Make sure you swing your arms forward (not across) and swing just behind your hips to your belly button height. This action increases circulation and burns more calories.
Buddy Up! Walk with a friend or loved one. It's a great time to catch up - I find that my best heart-to-hearts and "girltalks" take place when I'm walking with a buddy. Not only are you sharing your healthy lifestyle with a friend, but you're also keeping each other motivated.
And if none of your usual walking buddies are around, look no further - walk with me! Check out my Walk FIt 2-Volume Audio Workout, this MP3 digital download is for a great aerobic/interval walking workout, with fun music and coaching from yours truly and you can start it today!
Baby, it's cold outside: Here's where that "no excuses" part comes in. If it's cold and/or snowing (like it is here in Park City!), you can still get your walking workout in for the day. You will just love my Walking For Fitness Kit , it's a great way to get your walk "INside".
For $19.99, you'll get all this:
- Two 1.5 lb Adjustable Walking Weights
- Pedometer to help you track your success
- My Brand NEW Indoor Walking DVD
- Walking Journal
This is an excellent indoor cardio program that's just about the equivalent of an outdoor 2-mile walk. And nothing helps you take it up a notch in the toning and calorie-burning department like adding those hand weights!
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