WALK YOUR WAY TO GREAT SHAPE The fun easy way to BURN Fat You only have to step out of your house and go for a walk to the corner shop and you are exercising. Of course depending on the distance that may take a few minutes, a few hours or a few days if you live on an Outback Farm. The great thing about walking as a form of exercise is that it you don t need to join a club, the equipment you require is minimal and it is as easy as stepping out of your house and hitting the pavement. How did walking become so popular? People have always walked for exercise before the exercise revolution, they just took it for granted. But about 35 years ago Running and Jogging were all the rage. Just prior to that if any one saw you running they would stop the car and ask you if you needed a lift. Or enquire if there was an emergency that you had to get to in a hurry. Since then running has became quiet common and is a great form of exercise. Over time some people found that although they loved running it was a bit hard on their body particularly lower back and knee joints. People began to run a little less. In its place more people took up walking. Walking has many of the benefits of running but without the pounding and subsequent stress on the muscles and joints. You can still however enjoy a similar physiological benefit.
So how do you get the Fat BURNing benefits from walking? You may wonder just how effective is walking at BURNing Kilojoules. You BURN 260 Kilojoules per kilometre walking on average, depending on the individual. You will also need to take into account how fast you walk and whether it is a flat walk or hilly. In order to get good results you will need to walk at what you would be considered a brisk pace. It s best to have nothing in your hands so you can freely swing your arms at the same pace as your legs. Carrying weights, water an ipod or M3 Player can restrict your arm swing but is no problem if you are used to it. An alternative is to have a small bag, bum bag or back pack to carry these extras. What are the other benefits of Walking for you? As well as BURNing Kilojoules there are other key benefits of walking such as... It boosts your energy to help tackle work and family tasks Increases your metabolic rate for the day if performed in the morning Improves Heart and Lung health and blood pressure levels improve and reducing the risk of heart attacks and strokes. You can walk with friends which can be both social and motivational It can be very relaxing for your mind and body so you handle stress better. Should you take Water with you... what about dehydration? You will see many people walking these days carry their bottle of pure water in their hand, do you really need it? The reality is if you have a decent drink before a good walk you can probably walk for a few hours before needing a drink. In hot weather your need will be higher so it might be a good idea to carry some water in hot weather, but if you are walking for a hour or so, you probably won t need any. If you are planning a longer walk or hike, then be well prepared. After your first hour of walking you should aim between drink 500mls and 1 litre each hour, depending on how fast you are walking and how hot and humid the weather is. Many people believe you must use sports drinks while exercising. The reality is that sports drinks are ok if you are exercising hard for several hours or more, but if your walk is less than about 2 hours, the sugar in the drink will just be fattening, so avoid sports drinks.
What about carrying Hand Weights. Will that increase the Fat BURNing of a walk? Some people like to carry hand weights as they walk. They believe that it will offer resistance and increase the tone to their upper body. The main problem with carrying hand weights is that it stops you from performing a good healthy arm swing which is key to your walking motion. Being able to freely swing the arms allows you to walk at faster pace which in turn BURNs more kilojoules and Fat. It is also thought that the motion of swing your arms assist in the Lymphatic system to return Lymph fluid back into your arteries. This is fairly important as your lymph fluid carries certain waste products out of your body to the organs for filtration and elimination. Your Lymph system also transports fats around your body to be processed so you want to keep it operating at its optimum. Some believe you could even do damage to your tendons and ligaments in your hands, arms and shoulders. So for now leave the weights and water at home or put them in a back pack if you wish and have a good brisk walk, swing your arms with freedom. What are Shin Splints and how can I prevent them? Shin splints are the pain you can experience in the muscles just on the outside of your shin bone. The pain is the result of mild muscle strain. You often get them if you haven t walked for a while and start of pushing yourself to walk hard. The best approach is to build up slowly. Don t try and walk long distances straight away, but build up over several months. If you have developed shin soreness try reducing your walking distances and frequency. Icing the affected areas after walking can also help. If the pain persists it might be wise to stop altogether for a few weeks and start again slowly. Others ways to reduce Shin Splint are: Stretch your calf before and after walking Try wearing compression long pants or stocking. Elevate your legs after walking for 10 20 minutes The other reason for Shin Splints is because you might be lifting your toes to high as you step forward. Try to walk without pulling your toes back. When you step forward relax your toes a little letting the foot flop slightly.
How many steps should I walk each day to help BURN Fat? You walk an average of 2000 steps per 1.5 kilometres. That usually takes you 15 minutes. Now another way to approach that is to include your steps throughout the day. But how many do you actually cover? Handy Tip - Get yourself a personal pedometer. What is a pedometer? It is a small inexpensive electronic device that you can clip to your belt that counts the number of steps you take in a day. They are available in most chemists. Aim to get to 10,000 steps per day to help in your weight loss program. By using a pedometer you can measure your daily steps. You may well find you have already covered quite a bit during your day especially if your job is not just sitting at a desk or the like. Here are some tips to get some Fat BURNing steps in throughout your busy day. Take a walk with your colleague over lunch. Great to do after lunch as aids digestion. Park the car away from the shops entrance and walk in. You will be surprised at how easy it is to find a car park and you will likely get to the shops sooner. Take the dog for a walk in an approved dog exercise area. Often you can let him off the lease and so walk freely swinging your arms. If you have stairs at work use them, even just to go down. Maybe go a few flights up each day and take the elevator for the rest if it is too high. See the world... Join a bush walking club.
How much walking should I do? If you haven t done much walking start off with 2 3, 30 minute walks each week. Build up to 45 minutes then 60 minutes. As you get fitter you can add more walks in per week and also try walking at a faster rate. Some people prefer to get up early in the morning, others prefer walking in the evening after dinner, while it might be convenient to take your walk during your lunch break at work. Whatever your preference - just do it! To make sure you get your walks in each week you need to schedule a time and stick to it. Make it a priority - your health IS one of the most important things in your life. Don t just say I ll fit it in when I have a spare 15-30 minutes. Chances are you ll skip it. Try to add a bit of variety into your walk by choosing different routes. Walking is a great way to explore your own neighbourhood. For variation you can drive to a different location such as the beach, a river or park, etc., for an interesting change of scenery. Another variation on the walking theme is to use a walking machine or treadmill. Most gyms have these machines and many people even have them at home. For some people it s not practical to go out walking for a number of reasons so this is a great alternative.
CHOOSING THE RIGHT WALKING GEAR (cont) If you are going to do a reasonable amount of walking you need to have appropriate footwear. We recommend a quality pair of running shoes as they offer support, comfort and durability. If you haven t got any, go down to your local sporting retailer and get some. What is the best walking shoe? Such a simple question, but the answer isn t so simple. The problem is your feet. They will fit well in some shoes and poorly in others. You may or may not need motion control. Our advice is to go visit the best running shoe store in your area to get properly fit for the right kind of shoe for you. The shoe you end up with may be labelled a running shoe or it may be labelled a walking shoe, it all depends on your feet. If you don t have a great running shoe store in your area and you have to deal the Major Department Stores or mass market stores, you ll need to become your own shoe fit expert. Here is what to look for in a good walking shoe, or a good running shoe for walkers: Flexible: If you can t bend and twist the shoe, it s not right for walking, even if it is labelled a walking shoe. Flat: A walking shoe should be pretty flat from toe to heel. Some runners who strike with their toes need a built-up heel for stability. You don t. Heel not Flared: Walkers actually need a heel that is undercut at the back, sort of a rocker heel, not one that flares out at the back. Those are designed for runners who need stability, not you
CHOOSING THE RIGHT WALKING GEAR (cont) The Best Shoe for you is the one that fits you the Best There is no one best shoe. The best shoe for you is the one that fits you best, the one that gives you the proper support, flexibility, cushioning, and compensates for any stride problems you may have, such as over pro-nation. Each person s feet are different. Take all advice with a grain of salt and find a shoe fitting expert to help you find the shoe that is best for your walking distance, speed, style, and surface as well as your weight and stride. Should I choose a Walking or Running Shoes? Shoe manufacturers are putting the best design and technology into running shoe styles, while walking shoe styles are being designed primarily for market appeal rather than performance. Consider a quality Running shoe but you don t have to choose an expensive brand. Are these Boots made for Walking? Many long distance walkers wear hiking boots. If you are planning on doing lots of walking on unpaved dirt or rocky tracks then this is an option worth considering. Again, try and get a pair that is professionally fitted to your needs as there are many different brands and styles available. What about clothing? Obviously you need to dress appropriately for the prevailing weather conditions and allow for the fact that you can get pretty warm during a brisk walk. Loose fitting natural fibre clothing such as cotton is a sensible choice. There are now lots of good quality synthetic garments available specifically designed for walking. The main thing is comfort and breathability. If the weather is cold it s usually best to wear a number of thinner layers that you can remove one at a time if you get warm.