Tag: Indira Nagar Park

Tips for Walking – Part – II

~ bjcharles ~ Leave a comment


Walking Tips – The big don’ts…..

WALKING DON’TS

Common mistakes made by walkers…

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground (Commonly seen with ladies )

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles

How long should I walk for?

* To maintain health with regular physical activity: Walk for 20 – 30+ minutes’ duration’s most days of the week at a “talking” pace.

* Weight management: Walk for 30 – 45+ minutes at a comfortable pace for as many days as possible. Aim to keep the pace constant, being able to talk throughout, however finish slightly out of breath.

* Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain, aim for 2-3 sessions per week, increasing both your breathing and heart rate, whilst staying in a comfortable condition.

* Exercise should never be painful, if you feel any severe pain, see you doctor immediately, telling them your symptoms.

TIPS ON WALKING

~ bjcharles ~ Leave a comment

TIPS ON WALKING – Part I

What do i know about Walking. Here is some resource I’ve collected.

It reduces blood pressure, lowers bad cholesterol,” LDL ” , tones up your muscles and strengthens bones. An excellent form of exercise for persons who wish to lose weight, or improve level through low impact and low intensity exercise.

Requiring only simple equipment, and being able to be performed by almost anyone anywhere and at any time, walking should be promoted more for good health.

Brisk walking is an ideal way to reduce the risk of coronary heart disease. A recent study found that men who take regular brisk walks have less than half the rate of heart disease and heart attacks than those that do not.

How you can train without realizing it.

* Build a walk into your journey to work, walk to the train / park away from the office.

* Aim to walk to the shops, or any other short journeys.

* Enjoy the fresh air and countryside, take the family for long steady walks.

* Take time in the morning/evening @ any near by parks or wodded area

TIPS FOR WALKING FASTER

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side – arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster — take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

to be continued….