“It requires a direct dispensation from Heaven to become
a walker.” ~Henry David Thoreau
Have you been looking for an easy, fun way to get fit? One that
doesn’t involve costly equipment or a ton of time?...
Would you like to:
• Lose weight?
• Improve endurance?
• Tone muscles?
• Enjoy long range health?
Did you know that you can reap these benefits (and more) just
by walking? You can! But, what most people don’t know: in
effort to achieve a certain result, you need to use a specific
program (or a combination of them).
When first making the commitment to a walking program, you’ll
need to establish your goals--ask yourself: “What’s
my main fitness priority?”
Next, you need only match up your goal to one of these five programs.
Choose from: weight loss, cardio conditioning, muscle toning,
long term health or a combination of all of these.
Here’s a thumbnail sketch of each simple program:
* Weight Loss
Benefits: Flatten tummy, shrink hips, tighten thighs, reduce
excessive fat.
Type of walk: Moderate; 45-60 minutes, daily.
Calories expended: 2,000-2,500 per week.
*Cardio Conditioning
Benefits: Strengthens heart, improves aerobic endurance, helps
you perform better during other aerobic activities, and helps
you recover more quickly from physical exertion.
Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days
per week.
Calories expended: 800-1,000 calories per week.
*Muscle Toning
Benefits: Improve muscle strength, endurance, body firmness and
increase metabolism.
Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days
per week.
Calories expended: 500-3,000 calories per week.
Notes: Use hand weights-light hand or wrist weights and swing
them in a controlled manner. When doing so, flex your arm muscles,
keeping them as close as possible to your trunk.
