March 2nd, 2008 Milan
If you are walking to improve your fitness level, here are a few basic tips how to to do it:
- Walk briskly - 4 to 5 miles per hour
- Walk with your body weight slightly forward
- Take long, stretching strides
- Think tall, chest lifted, back flat, and head up
- Swing your arms vigorously
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December 14th, 2007 Milan
Fitness walking, which basically means walking regularly, is an excellent fitness routine.
Here are some tips for walkers:
- Keep your shoulders down and your back straight
- Bend both elbows to 90-degree angles
- Pump your arms front to back as you walk. (This may sound obvious, but some people try to keep their arms still while they walk)
- Keep your stride at a natural length
- Point your toes straight ahead
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December 12th, 2007 Milan
If you are just starting to exercise, try walking first to ease into a routine. If you are overweight, or haven’t exercised for awhile, walking is an easy, small impact way to get fit.
Running or walking a mile burns about 100 calories.
Walking very slowly won’t make you super fit, but it’s a great way to condition yourself to separate the time and mental space for exercise, and to prepare your body for running, if that’s what you want to do. Here is the simple plan from walking to running:
- Start slowly, for the first week, start off by walking every other day for 15 minutes
- Second week - add little speed to your walk
- Third week - walk every other day for 20 minutes, ad more speed
- Fourth and fifth week - try walking every day, and try walking for 20 then 30 minutes at a time
- Sixth week - try to run for a 1 minute after each five minutes of walking for total of 30 minutes - every day
- Seventh week -walk 5 minutes - run 5 minutes for total of 30 minutes every second day; only walk for 30 minutes the rest of the days; have a 1 day off if you wish
- Eight week - walk 10 minutes, run 10 minutes for total of 20 minutes every second day; only walk for 30 minutes the rest of the days; have 1 day off if you wish
- Ninth week - walk 15 minutes, run 15 minutes for total of 30 minutes every second day; only walk for 30 minutes the rest of the days; have 1 day off if you wish
- Tenth week - start running 20 - 30 minutes at a time every second day; only walk for 30 minutes the rest of the days; have a 1 day off
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