| Walking is a great way to get fit. It burns lots of | | | | -Improve your heart and lungs |
| calories, it's extremely easy, it's safe for almost | | | | Proper technique for cardio walking includes: |
| anyone, the injury risk is low, you don't need any | | | | -Walk heel to toe. Strike the ground with the heel, |
| equipment and it's a lot of fun. | | | | push with the toe. |
| Walking is underestimated as a purposeful and | | | | -Bend your arms at the elbow and swing with |
| effective way to exercise because we walk in | | | | control to propel yourself. |
| everyday life and it doesn't feel like a cardio | | | | -Flex your toes up with each step. This recruits |
| workout. For the most part, it isn't! | | | | lower body muscles and helps you to gain speed. |
| For cardiovascular exercise to work at weight | | | | -Keep your abs tight. Movement comes from the |
| loss and heart health improvements, the workout | | | | core so keep it flexed and stable. |
| must be structured with proper technique and | | | | -Don't take bigger steps to go faster. Instead |
| progressive goals. | | | | take smaller steps with more power in the step |
| I always recommend that once you get in to the | | | | coming from your back leg. Your stride should be |
| habit of cardio exercise you can start structuring | | | | longer in the back, not the front. |
| your cardiovascular sessions. Before you start | | | | -Walk with your back straight but lean in to the |
| your cardio you should know what kind of | | | | walk. To do this stay upright and make sure your |
| workout you are doing and for how long. | | | | shoulders and back are not rounded. Push your |
| A good example of a cardio program for walking | | | | chest forward and lean in to each step, so it |
| would be: | | | | seems like you might fall if you don't keep |
| Day 1 (tempo walk) | | | | stepping forward. This gets you going faster and |
| Walking on a treadmill | | | | uses more muscles. |
| Speed 4.0 | | | | Walking for cardio should be challenging. You need |
| Incline 2.0 | | | | to breath heavy and sweat. It should be |
| 40 minutes | | | | maintained this way for at least 20 minutes. |
| Day 2 (interval walk) | | | | Finally it's best to keep making goals for yourself. |
| 3mins-Speed 3.5, incline 4.0 | | | | Walk up bigger hills, walk for longer, walk faster |
| 2 mins- Speed 4.0, incline 2.0 | | | | etc. Changing your routine and competing with |
| 25 mins | | | | your previous walks is the fastest way to seeing |
| Day 3 (time trial) | | | | great results. |
| Speed- As fast as you can go | | | | Walking for cardio is extremely effective and |
| No Incline | | | | actually works for fat loss and health results |
| 1 Mile | | | | when done correctly and consistently. Even if you |
| Walking with proper technique will allow you to: | | | | do something else really well like running or cycling, |
| -Walk faster | | | | try it out for a few months and I guarantee you |
| -Reduce risk of injury | | | | will be pleasantly surprised! |
| -Sculpt your body | | | | |