Fitness Walking

Walking is a form of exercise that is as old as the human race. In this age of slimming capsules and high-tech gyms still interests most of us. Walking is one of the best physical exercises for people of all age groups. It helps to tone up all the body muscles and keeps our body flexible. Not only is it inexpensive, safe and easy to carry out, it also ensures participation of more than half the body muscles. The foot, leg and hip muscles and many back muscles actively support the weight of the upper part of the body. The shoulder and neck muscles hold your head erect briskly strive for a fitness walk. Even the tummy, pulled in tightly, is operative. Apart from the physical aspects a good posture conveys an impression of alertness, confidence and a charismatic personality. Benefits of regular fitness walking are:

• Safe Exercise
• Aerobic workout
• Burns calories
• Controls osteoporosis
• Stress fighter and mood enhancer
• Fights diabetes
• Reduces skin problems
• Improves stamina
• Suits all age groups

The simple exercise of walking has a drastic effect on our mental or physical health. Walking also has different forms you can choose from like strolling, everyday walking, hiking, fitness walking and race walking. Fitness walking is recommended for professionals. Combination of hastened leg and arm movement is the correct walking technique and also defined as Fitness walking. There are no rules about the speed at which one walks, it can be anything between 4 and 6.5 km per hour. This speed should be according to your age and physical condition. The target should be getting your pulse rate up to 80% of the maximum speed you can take. And sustain it for 10-20 minutes. Calculate the maximum heart rate (MHR) by subtracting your age in years, from 220. If you are 50, 220-50=170 is your projected maximum heart rate. 80% of 170 is 136. This is your target. Always work up to the target slowly, even if it takes months. An hour should be set aside daily for this purpose. You may fell mild muscle soreness a day or two after you start but once you progress slowly, you should not experience any extreme pain.

1. Follow a strict schedule- Schedule your walking and to maintain it everyday. Only then will it be effective
2. Posture- Walk with an erect posture. Hold your back straight and head high.
3. Build up stamina- Start slowly and build up the stamina. eg. First week- 20min then increase gradually by 10 min every week to make it an hour a day. Walk at least 5-6 days a week and warm up before for about 5mins gentle stretching and slow walking. Walk the last 5-10min at a slower pace to cool down.
4. Shoes- Your shoes should not be too tight or loose. They should fit comfortably without causing soreness and discomfort.
5. Clothing- Wear loose and comfortable clothes. It allows complete freedom of movement.