Fitness
Walking
Even
in this age of high-tech exercise machines
of every kind,there is still a great deal
of interest in a form of exercise that is
as old as the human race.
This form of exercise i.e walking is one of
the best physical exercises for people of
all age groups..
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Walking tones up all the body muscle groups and keeps
the body flexible.Moreover,it is inexpensive,safe
and easy to carry out.When you walk you will notice
that more than half the body muscles participate in
the exercise.The foot,leg and hip muscles and many
of the back muscles along with those of the tummy
are operative in actively supporting the weight of
the upper part of the body,while the shoulder and
neck muscles work harder to hold your head erect as
you stride along briskly for a fitness walk.
It
promotes good posture which conveys an impression
of alertness,confidence and a magnetic personality.Besides
these perceptible gains,a number of not-so obvious
benefits accrue automatically when you become a regular
fitness walker.These are:
Now it must be abundantly clear that the simple exercise
of walking has a magical effect on your mental or
physical health.Let us delve into the finer points
of the walking procedure as well.This versatile exercisehas
several styles to choose from;strolling,everyday walking,hiking,fitness
walking and race walking.It is fitness walking which
is recommended as an excellent form of exercise for
professionals.Accelerated leg and arm movement combined
with the correct walking technique is defined as fitness
walking.There is no hard and fast rule about the speed
with which one walks.It could be anything between
4 and 6.5 km per hour,depending upon your age and
physical condition.In the process,you should try to
set as the target,getting your pulse rate up to 80%
of the projected maximum and sustain it for 10-20
minutes,depending on your endurance.
Calculating the maximum heart rate (MHR)is easy.Subtract
your age in years from 220.If you are 40,220-40=180
is your projected maximum heart rate.80% of 180 is
144.This is your target.Remember to work upto the
target slowly evenif it takes months.One should set
apart about an hour daily for the purpose.It is not
uncommon to feel mild muscle soreness a day or two
after you start the regimen.But if you progress slowly
into the programme,you should not experience any extreme
pain.
However there are several things to be followed while
carrying out this form of exercise:
1.Most important is to schedule your walking and to
maintain that schedule everyday.
Regular brisk walking helps lower the arterial pressure.It
eases stress and lowers hypertension to a considerable
extent.
Walking burns up calories and therefore is ideal for
the overweight.It also arrests oesteoporosis and is
also considered a component of treatment of Diabetes.
2.Walk with an erect and good posture holding your
back straight and head high.
3.Begin slowly and build up the stamina.In the first
week, 20min a day should suffice.Then increase gradually
by 10 min every week to make it an hour a day.
You must carry on for atleast 5-6 days a week.Always
warm up for about 5-10mins. by gentle stretching and
slow walking.
After the hectic workout,it would be easier to walk
the last 5-10min at a slower pace.
4.The shoes must neither be too tight nor too loose.They
should fit your feet comfortably without causing soreness
and discomfort to any of part of your feet even if
you put on for a few hours at a stretch.
5.Clothing for fitness walking should also be comfortable
allowing complete freedom of movement.
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