5 steps to your
"stepping" workout
#1 Introduction of Intervals
Some interval training will definitely enhance your walking
workout for a day. This means you need to speed up your
pace for a minute or two every several minutes. If you're
walking more than one mile, you could also alternate a
run-walk, adding arm movements, or ankle weights while
leaving one mile to take a little more slowly.
#2 Choice of Terrain
Where you walk may be just as important as how long
you keep your feet grounded. According to a few experts,
walking on grass or gravel actually burns out more calories
than walking on a flat surface like the road or pavement.
For example, if your track has sand, it's worth going
to the park rather than walking one your street as you'll
burn about 50% more calories.
#3 Backup for Boredom
You've been walking for months and you just can't face
one more step on that track or another mile on your
treadmill. Since we know variety is one of the keys
to long-term exercise,
always have a backup plan.
To reap the greatest benefits, choose an elliptical
machine that inclines various levels. Some of them have
a fixed based and handles that allow you to exercise
your arms, but getting those leg muscles going is key
You can step up your elliptical workout
by adjusting the resistance setting and/or your frequency
of steps just as you would if interval training. You
can also change the incline setting every few minutes
just by a notch, or, reverse the direction.
#4 Get into the Swing of Things
To start, bend your arms at a 90 degree angle. Make
a pumping motion from your shoulder. Make sure you're
swinging them naturally like you're reaching back for
something. When you swing your arms forward, be sure
your wrist doesn't go any higher than you chest.
Now here's where the challenge to yours truly comes
in. You want to move your arms in the opposite direction
of your legs. That is, you should swing your right arm
forward when you take a step with your left leg.
Also, you'll want to keep your elbows close to your
sides, so don't let them move outward as you increase
your pace
#5 Walking up the Hills!
Walking up hills will build your strength and stamina
and burns more calories
than walking on a flat surface. It's quite a bit like
doing resistance training in that you're lifting your
bodyweight against gravity as you make your way up.
You'll want to shorten your stride as you begin hill
walking. Remember, what goes up must come down. You
don't want to over-exert yourself until you reach the
top of the hill and find you don't have enough energy
to continue.
If you feel over-tired, take a break, cool down to slow
your heart rate and enjoy the fresh air a while before
starting up again.
While you probably don't want to hill walk exclusively,
you can combine it with your regular walking workout
as a form of interval training, which is mentioned on
step one.
About the Author
Chris Read, An associated editor to Hateweight.com.
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