Make every walk a complete and safe workout by following the steps
A good warmup prepares your body for more intense activity. It gets your
blood flowing, raises your muscle temperature, and increases your
breathing rate. Warming up gives your body time to adjust to the demands
of exercise. This can improve your performance and help you get the
results you want.
How long you spend warming up will depend on your fitness level. If you
are newer to exercise, your body will respond better with a longer warm
By increasing your flexibility you can improve your ability to move
around. You will have less muscle tension and your posture will likely
improve. Most importantly, stretching after each workout reduces your
risk for injury.
Get the most out of your flexibility training by following these simple
exercises are part of your warm up and should be done after you have
warmed up with 5 to 10 minutes of easy walking. The faster you plan to
walk the more time you will need to dedicate to flexibility exercises.
There are many different exercises in this group.
Here are a few to try:
Now that you have warmed up, you should be ready to complete your walk
at your normal walking pace. A rule of thumb that works for most people
is: if you can not talk you are walking too fast. If you can carry a
tune, you are walking too slow.
At the end of your walk you need to walk at a slower pace to cool down.
The harder you have worked out the longer you should cool down. In the
beginning your walks are very short and you only need to cool down a
couple of minutes. As your walking time and intensity extends so should
your cooldown period. Just as a warm up prepares your body for exercise,
an effective cooldown gives your body time to recover.
Your cooldown begins as you gradually decrease your intensity level at
the end of your walk. For example, if you have been walking at a quick
pace, begin cooling down by slowing your steps and taking your arms out
of the movement. Walk at a comfortable pace until your breathing and
heart rate have returned to normal.
is too often neglected by exercisers pressed to fit workouts into their
busy schedules. This common mistake can reduce the effectiveness of
exercise because better flexibility results in better fitness. Start off
right and take the time to stretch after every workout. In the
beginning, stretches should take at least 5 minutes. As you increase
distance and pace you will probably need to stretch longer.
Once you are breathing easily, stretch while your muscles are still
Important rules for stretching:
Be sure to stretch all the major muscle groups and put extra focus on
any problem areas you may have.