I always recommend walking every day to keep an active lifestyle. Walking burns calories and it is easier on your joints than running. Try speed walking to burn even more calories and tone your body better.
Speed walking is not complicated. Walk as fast as you can without running. It is important to vigorously swing your arms to help propel your momentum. Seasoned speed walkers reach speeds of five to six miles per hour. If you are a beginner or have been inactive, you should probably walk at speeds of one to three miles per hour.
If you want faster results with your weight loss and fat loss, walk outside instead of on the treadmill. Walking on a machine generates some of the momentum to help propel your body. When you walk on land, you must generate all the momentum, fight gravity and struggle against the elements (wind, heat, etc.).
The number of calories you will burn during a speed walking workout depends on your weight, duration of your workout and how vigorously you swing your arms.
Speed walking will improve your health while toning your body. A recent study in the New England Journal of Medicine found that women who walked one to three hours a week were 30 percent less likely to develop heart disease or suffer a heart attack when compared with sedentary women. Women who walked three hours weekly were 35 percent less likely to have heart problems. Walking five or more hours a week reduced the risk of heart problems by more than 4 percent.
Speed walkers also have lower injury rates than runners or joggers. The First Walking And Nutrition Newsletter states, "because of the smooth and fluid stride, the body lands with much less force than in running - resulting in less pounding on the feet, legs, knees, hips, and back."
As with running, it is important to wear quality shoes to avoid foot and leg injuries. A running shoe store will have someone on staff to help you choose adequate footwear. If you have foot problems, such as flat feet, you may need to visit a foot specialist. As with running, you will also need a supportive sports bra.
Your posture is important when you speed walk. Unlike running, one foot is always in contact with the ground as you walk. Your torso should be upright and relaxed as you vigorously swing your arms. Your head should remain in a neutral position (not looking up or down).
Flexibility is important with any exercise you undertake. Reduce your risk of muscle strains and pulls by warming up properly before your speed walk. Walking at a slow pace is a good warm up. Also, cool down after your speed walk by walking at a slow pace. Afterward, stretch your leg and arm muscles to reduce muscle tightness and soreness.
If you want to do regular or competitive speed walking, I would recommend joining a speed walking club.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s sites:
My Fitness Hut http://myfitnesshut.blogspot.com
Her Fitness Hut http://herfitnesshut.com
Sports Fitness Hut http://sportsfitnesshut.blogspot.com