Make Walking a Fun and Productive Part of Your Exercise Routine
You have heard that walking is good for you, but can you really get results from simply walking? Have you walked in the past and not seen the changes to your body you would like? Maybe you got bored or even worse, injured. Fitness Expert, Kelli Calabrese has the answers to your 20 most pressing questions about engaging in an effective walking program that can safely, effectively and efficiently help you shed unwanted fat, give your fitness a jump start, and take your health to new levels.
Kelli will cover questions like:
Should I walk when I am sick? What do I do if I get shin splints? And will walking burn the fat on my hips and thighs? Many of these tips can be applied to any exercise program, beyond walking.
1. What should I do for a warm-up before I begin walking?
One of the purposes of a warm-up is to increase the temperature of the working muscles. To do so, a warm-up should be cardiovascular using dynamic or rhythmic movements at a slower pace than you would do during your activity phase. The easiest thing to do is to begin walking at a slower pace for 5 – 7 minutes. Slower walking prepares the body for faster walking and will help to reduce the risk of any injuries.
2. Is it okay to compliment my walking program with strength training?
Yes! Strength training is a wonderful compliment to your walking program which primarily works your cardiovascular system. When combined, you will maximize your benefits and results. You can perform strength training exercises before or after your walks or at a different time of the day. I would suggest you perform the strengthening exercises on the days you are scheduled for your shortest walk.
3. On days when it is raining and I can not go outside for a walk, what are some alternatives?
It’s likely during the 20 weeks of the walking program that you may have a few days of inclement weather. There are lots of options available to you. Consider an aerobic based video tape such as step or kick boxing or traditional high / low impact aerobics. You can rent a video at a video store or at a library for free. If you purchase video’s you can swap them out with friends for variety. Most do not need any fancy equipment and do a good job at getting your heart rate up. You can also see if you can locate a used treadmill for purchase or use a neighbors. Also consider what other resources you may have such as a corporate gym or a fitness center in your apartment building or community. You can also find an indoor location like a mall or many colleagues which have underground walking paths. Another alternative would be to pay as a walk in to a group fitness class at a gym. Many gyms charge about $10.00 to try a class and some allow you to try for free. View the variety from your regular walking program as a welcomed change.
4. I am so out of shape, I can only walk for short distances. Does that count?
Absolutely! Any exercise is always better than none at all. The benefits of intermittent exercise are as good for your health and calories burned, as continuous exercise. For example, three 10-minute bouts of exercise are as good as one 30-minute bout. Try to get in 2 – 3 ten minute bouts of exercise spread out over the day. As your tolerance builds up, add to your time. Walk to the point you feel you are at your physical limit. In time you will be able to do more. It’s guaranteed!
5. Will walking get rid of the fat on my hips, thighs and butt.
Walking is a wonderful way to firm up the lower body. You will most certainly you’re your legs are firmer and stronger. Unfortunately there is no such thing as spot fat reduction. Our bodies are very efficient and when we are at a point of a negative caloric defecit, our body will release fat from a fat cell from any place in the body. Women tend to lose from the chest and abs first and hips, thighs and butt last. We cannot control where the fat is deposited on our bodies when we gain or lose it. Typically the first place to hold onto the fat is the last place to lose it. There is no magic pill or cream. The only solution to losing weight is a combination of eating a wholesome and nutritious diet in the proper caloric amount with regular intense physical activity. Both cardiovascular exercise like walking, combined with strength training will help you to burn the fat and build lean metabolically active muscle.
6. If I’m walking and not losing weight, does that mean I’m gaining muscle?
Not necessarily. Pound for pound muscle and fat obviously weigh the same. The difference is density. One pound of muscle is going to take up much less space than one pound of fat. Your fist may represent one pound of muscle while a bag of marshmallows represents one pound of fat. However, it is not that easy to pack on pounds of muscle. It can take weeks of regular intense strength training to gain even a pound of muscle. In a year’s time, some body builders with favorable genetics and outstanding nutrition may only put on 6 – 8 pounds of muscle. The likelihood that you are gaining pounds of muscle from a walking program is slim. The best way to determine the amount of fat and muscle on your body is to have a body composition assessment done. I would suggest having one done now and then repeat it again in 6 – 12 weeks to compare your improvements.
You may have unconsciously started to eat more since you began exercising. Continue to track your meals with the Smucker's Meal Tracker to determine your caloric intake.
7. I’ve been walking for 3 weeks and don’t see any difference on the scale. What am I doing wrong?
You truly have to give yourself at least 6 weeks of regular exercise in order to see and feel a noticeable difference. Imagine how great you will feel in 20 weeks! By the end of 3 weeks you should start to feel more energy, less bloated, a flatter stomach and more energy – if you are combining your exercise with a sensible eating plan. The health benefits of exercise begin immediately, but you have to be consistent for a minimum of 6 weeks before you will notice a change in your strength, balance, coordination, energy, endurance and weight loss – to name a few. There are many benefits to exercise on many levels but remember this is not a short-term goal. Activity is for a lifetime. Be patient and participate in activities that you enjoy. You will be reaping the rewards before you know it.
Do not weigh yourself more than once a week. It’s possible to safely lose 1% of your body weight a week. Strive for that goal knowing you may miss the mark at some weekly weigh ins.
Exercise may have stimulated your appetite and you unconsciously may be eating more. Keep a food log as a window into your eating habits.
Kelli Calabrese, MS, CSCS, Clinical Exercise Physiologist, 2004, 2007 Personal Trainer of the Year. Kelli is America’s Fitness, Nutrition and Lifestyle Expert. She is an international presenter, author, personal trainer, lifestyle coach, online trainer, spokesperson, women’s fitness expert and 22 year wellness professional. She can send workouts to your iPod or you can read many of her articles on fitness and wellness.
Kelli is a cast member in the personal development movie www.TheCompass.tv. She is the author of Feminine, Firm & Fit – Building A Lean Strong Body in 12 Weeks and the co-author of The Adventure Boot Camp Cook Book – Eating for a Lean Body.
