YOU’VE GOT TO WALK FAST!
I’m not a big fan of walking. I have these reasons:
- I stand at work all day already.
- It is nearly impossible to get an increased heart rate that’s 70% of my BMR max.
- Most people walk way too slowly for any benefits other than visiting with their walking pal.
But for the sake of starting an exercise program from zero, walking is THE place to start.
First, you’ve got to have good walking shoes. I suggest going to an athletic store and asking for these, being fitted for them makes a huge difference. Get good socks, too. Then download an app for running. There’s Map My Run and Wahoo Fitness has one. Search in apps for walking or running apps. You’ll have your phone with you anyway so put it to good use. No texting or talking except for emergencies! Listen to some good tunes that will put you in a fast mood!
And definitely if you’re trying to get in shape, the best item to purchase would be a heart rate monitor. Fit bit is one, Garmin makes one, Wahoo Fitness makes one that works to map my course and keep my heart rate. You can buy these anywhere. I love my Wahoo Fitness Heart Rate Monitor and use it during all my cardio workouts. Check my cardio page for more info: http://188.8.131.52/~ichellk9/cardio/
When using your HR monitor you’ll need to know your BMR. Here’s the formula for that:
220-your age. That’s your max heart rate. Multiply that number by the percentage you wish to achieve while walking. You can try to stay at 70% the entire walk if you’re beginning. As you progress, increase your speed so that you can attain 75% of your max heart rate.
So here’s my numbers: 220-58=162. So 162 is my max heart rate, then 162 x .70 = 113 heart beats per minute. Eighty-five per cent of my max would be 138 beats per minute (162 x .85 = 137.7). Easy, right?
I do a high intensity walk/sprint using my iPhone and Wahoo Heart Rate monitor. I walk 2 minutes, then I sprint for 30 seconds, then walk fast (recovery) for 90 seconds. That brings me to the 4:00 minute mark and I repeat the sequence. So I end up sprinting for 30 seconds on the even numbers. I’m done at 28:00 though and walk the rest of the way home. It’s about a 2 1/2 – three mile loop. I burn about three hundred calories. This type of workout is called High Intensity Interval Training. Your body burns more calories doing this rather than staying at a steady increased heart rate. Check this out: http://184.108.40.206/~ichellk9/burning-calories-or-high-intensity-interval-training/
To begin a walking program commit to five days a week. Schedule in 30 minutes. Start at a regular pace, after 3 minutes increase to a faster but sustainable clip. I live in a flat, flat land. Great for sunsets but it’s really hard to find an incline for walking, which would be extra hard to walk, thus, burn extra calories. If you’ve got hills around you….walk them!
So start now! Go buy the shoes, the socks, pick a route, drive it, download an app, buy a heart rate monitor. Set out your clothes the night before… then just do it! Get started to becoming the fit person you want to be!
GET FIT! STAY FIT!