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.
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:
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Safe Exercise.
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Much convenient.
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Low cost.
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Aerobic workout.
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Burns some calories.
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Arrests oesteoporosis.
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Stress fighter and mood enhancer.
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Your insurance against diabetes.
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Reduces skin problems.
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enhances stamina.
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Suits all age groups.
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.
