Beginning Walking Exercise Program

Buying the lowest price shoe may cause you to pay a higher price later in food or ther problems. A good pair of exercises-walking shoes will cost between $60 and $90. Some national discount stores advertise athletic looking shoes for less than $30, but they have cheap composition material in the midsoles that mashes down and often aggravated pronation.

As a word of causion, all athletic type shoes look pretty good when brand-new. The difference between a $25 pari and a $65 pair is in the materials, controuction, and support systems. Remember, you only get what you pay for. Don't buy cheap athletic-type shoes for exercise-walking!. 

Straddle the belt with each food on the stationary outside deck and start at a strolling pace of 20 minutes per mile or less (3 miles per hour, if that is the calibration used).

When the belt is moving smoothly, step on and walk at that pace until you establish the rhythm of your walk and feel totally relaxed and coordinated.

Increase the belt speed gradually over several minutes, always making sure you have your posture, technique, and rhythm in sync.

Increase your heart rate with walking speed rather than by elevating the treadmill. Try to walk fast with the treadmill flat or only elevated a few degrees to get your heart rate up. If you are unable to do that, then elevate the treadmill to the level of a gradual hill and increase your heart rate by walking much slower.

Don't hold the handrails. If you have to hold the rails to keep your balance, you have the treadmill going too fast relative to your walking ablility.

At a brisk pace, and particularly at an aerobic pace, walkers must have a good loose arm swing to counterbalance their faster leg swing. Just as important, a vigorous arm wing involves the major muscle groups in the upper body that would be inactive if you were holding the handrails.

Aerobic walking is not a term familiar to most exercisers, but it range from about 13.5 minute-mile pace at the low end up to 10.0-minute-mile pace at the fast end. At this pace, the human gaits-walking and running overlap. This fast walking pace is in the same rage as a slow run or job. Most fit walkers who learn aerobic walking generally level off at about 12 to 13 minutes per mile.

Brisk walking is quick. active and lively movement. The brisk pace starts at about 17 minutes per mile at the slow end of the range and tops out at 14 minutes per mile. Most fit walkers can handle a 15 minute-mile pace comfortably.

Brisk walking is withing the range of any healthy individual, but is not the pace at which you should begin a walking program unless you are already reasonably fit.

The definition of strolling is to walk leisurely as inclination directs. Strolling constitutes most of our normal daily walking. It starts as slow as 30 minutes per mile and increases to about 18 minutes per mile at the tip end of its range. The average person stroll along at about 20 to 24 minutes per mile.

Strolling is the pace recommended for most people sho are starting an exercise-walking program from a sedentary state. It is particularly recommended for the obese, cardiac rehabilitation patients, and the elderly.

Short term benefits

By walking for 30 minutes each day, you will begin to notice the following benefits within two or three weeks.

A sense of well-being and uplifted mood

Improved ability to meet the demands of your daily activities

Improved motor skills

Increased vitality and renewed sense of energy

Improved muscle tone in the shines, calves and thighs

Long term benefits

A regular walking program can help you lose weight and reduce your risk to coronary artery disease, although you shouldn't expect any quick results. Research shows a half-hour walk at your target heart rate range can lead to a slow, steady shedding of 16 to 18 pounds per year. Other long-term benefits include:

Improved agility and coordination

Improved muscular strength

Increased cardiovascular endurance

Lower blood pressure and blood glucose levels

Reduced risk of coronary heart disease

Increased bone density

Whether indoors or outdoors, on equipment or a path, walking is the most convenient way to get in shape. Walking is low-impact, non-jarring, does not require practice or experience and can provide a social outlet or solitary relaxing time.

Tips to walking

Technique-Always maintain proper posture and body alignment. Head should stay in a natural extension of the spine with chin parallel to the ground and eyes focused on the horizon. The chest is lifted with shoulders back and relaxed, and arms swinging naturally at your sides. Maintain a natural stride and walk with a rolling heel-to toe food action.

Rehydrate-Always replenish your body with fluids depleted by aerobic activity. AFAA recommends drinking 8-10 ounces of water for every 20 minutes of activity. Water is the preferred drink for exercise sessions lasting one hour or less. For activities exceeding one hour, consider rehydrating sport drinks to replenish lost electrolytes.

Clothing-Choose loose fitting garments that allow your body's heat to evaporate. Consider the new sport fibers that whisk away moisture, preventing chafing of the skin. Wear reflective clothing at night.

Shoes-Select a lighter weight walking shoe. Look for extra shock absorption in the heel and ball of the shoe. Shock absorption is crucial to avoid heel pain, plantar fasciitis and burning or tenderness in the ball of the foot. Make sure you select a good walking shoe that addresses any special needs for your feet or legs.