I joined the fitness center, Better Body Fitness, here in Lovell and got back to walking. I love to go for a walk in the warmer months outdoors, but the gym is excellent now that it has gotten colder outside. They have something for everyone. If you haven’t done it yet, check it out, you will get hooked on it like I am. I usually go with my family. They keep me motivated. My favorite thing to do at the gym is the treadmill.
First of all, start out slow and easy. You might only be able to do just a few minutes the first time, but that is okay! Do this every day for a week. Keep up the great work and add to your time each week and you will be going farther than you thought you could in no time!
Here are some simple tricks that I have done and they have made a big difference for me:
Be sure to drink plenty of water before, during, and after walking.
Include a warm up, cool down and stretching into your routine.
Remember what your mom always said and think about your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and rear and fall into a natural stride.
Start your walk at a slow warm up pace. Then walk for the desired length of time. Mix it up by raising and lowering the incline on the treadmill, and maybe even jog when you get your time built up. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and help in injury prevention.
If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a “talking” pace. Talking pace means you have elevated breathing, but you can still carry a conversation.
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Be sure to check with your doctor for advice before you begin any exercise routine.