Walk Your Way Fit!

“It requires a direct dispensation from Heaven to become a walker.”n~Henry David ThoreaunnHave you been looking for an easy, fun way to get fit? One thatndoesn’t involve costly equipment or a ton of time? Would you like to:nn• Lose weight?n• Improve endurance?n• Tone muscles?n• Enjoy long range health?nnnDid you know that you can reap these benefits (and more) just by nwalking? You can! But, what most people don’t know: in effort tonachieve a certain result, you need to use a specific program (orna combination of them). When first making the commitment to a walking program, you’ll need nto establish your goals--ask yourself: “What’s my main fitness npriority?” Next, you need only match up your goal to one of these five programs.nChoose from: weight loss, cardio conditioning, muscle toning, long nterm health or a combination of all of these. Here’s a thumbnail sketch of each simple program: nnn* Weight Loss Benefits: Flatten tummy, shrink hips, tighten thighs, reduce nexcessive fat. Type of walk: Moderate; 45-60 minutes, daily. Calories expended: 2,000-2,500 per week.nnnn*Cardio ConditioningnnBenefits: Strengthens heart, improves aerobic endurance, helps younperform better during other aerobic activities, and helps you recovernmore quickly from physical exertion. Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days nper week. Calories expended: 800-1,000 calories per week.nnn*Muscle ToningnnBenefits: Improve muscle strength, endurance, body firmness and nincrease metabolism. Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days pernweek. Calories expended: 500-3,000 calories per week. Notes: Use hand weights-light hand or wrist weights and swing them nin a controlled manner. When doing so, flex your arm muscles, nkeeping them as close as possible to your trunk.nnn* Long Term HealthnnBenefits: Done consistently, this walk will increase energy, reduce nstress and fatigue, improve risk of heart disease, improve mood,nimprove self-esteem and ad years to your life. Type of Walk: Consistent walks; 30+ minutes, daily. Calories expended 2,000 per week.nnn* Have it all! Mix up all four. Type of walk: Choose one program each day, 4 times per week or checknout some of the great walking videos here: n==>http://www.collagevideo.com!nnnMy Mom’s story: When I was a teen-ager my mother and I used to nexercise together. After some years, however, my Mom’s prioritiesnchanged and she found herself about 30 pounds overweight. Once shenmade the commitment to make a change, she used the combination of andaily walk and a sensible diet. The result? She lost one pound pernweek for 30 weeks and is back to her thin self once again! A couple things before you begin. Most importantly, before you beginnany fitness program, check with your doctor. Also, to make your nwalking workout a positive experience, invest in proper footwear. nYou will want to have flexible sneakers, walking shoes or n(what I usually recommend) “cross-trainers.” They are available nat all sporting goods stores: make the investment, you’ll be glad nyou did! And speaking of proper form, most people also do not realize that nthere is a “way” to walk for the greatest benefit. It’s easy: nfirst, strike the ground with your heel, rolling your foot to yourntoe. Then, push off with your toe. Repeat this with your oppositenfoot. That's all there is to it! With a little effort and your newnflexible shoes "made for walkin'" you are well on your way tonwalking yourself fit!