Fitness Blog by Mike Farho

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How To Work That Walk!

Wed, 27 Dec 2006 and updated Wed, 3 Oct 2007 by Denise Austin

Not sure where to begin with your walking workout?

Use the following guidelines to get going

Start by walking at a local middle school or high school track. Work your way up to four complete laps, which equals one mile on a standard track.
Treat yourself to a pair of good walking shoes. They needn't be expensive, but make sure they offer good arch support and have comfortable, cushioned soles. If you walk three days a week, the shoes should last six months. Replace them as needed for good shock absorption.
Bring your water! You lose essential fluids when you exercise, and walking is no exception. A container that fits easily in your hand and has a straw or a cap that opens and closes is best.
Make walking a habit by setting a schedule. Include it on your calendar just like an appointment!

Get the most out of your walking workouts with these tips

Walk at a pace that's brisk enough to make your heart beat faster but still leaves you able to carry on a conversation!
Estimate your speed by counting the number of steps you take in 15 seconds: 15 steps is about two miles per hour, 23 about three miles per hour, and 30 about four miles per hour.
Pay attention to good form. Keep your head erect, back straight, and your abdomen flat. Land on the heel of your foot and roll forward to push off on the ball of your foot. Swing your arms freely at your side!
Need more challenge? Look for terrain that includes some variations! You'll burn more energy walking up and down hills than on flat ground.
Stay safe with reflective clothing when walking in the early morning or evening!