Put your Best Foot Forward: Fitness Walking
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Put your Best Foot Forward: Fitness Walking

A lot of people are outside jogging since the weather is nice.  Not a jogger? If that doesn't appeal to you, you certainly won't be one of them. Instead, try Fitness Walking! Anyone who can walk can do this. It is easy, great exercise, and burns calories.

***Note: Consult your doctor before you start any exercise program.

There are different ways to do fitness walking.  The most obvious would be to walk at a brisk pace. If you have arthritis in your lower body, this would be the best way to go. One little kink that could come into your works are friends slow down the pace when they gab a lot. Oh, no! but if you set the pace for the walk, they will likely pick up the pace too.


Another way to do fitness walking would be to carry light--I do mean light-- hand weights.  Why light? Because carrying around something heavy or challenging makes 10 lbs feel like 100 lbs after a one hour walk! You could swap them out for a light weight vest around 10-12 lbs. This will ramp up the calorie burn compared to just a brisk walk. A link for weight vests to our Products page is available for your convenience.

An old-made-new fitness walking method uses Nordic poles. These light aluminum poles with hand loops and ergonomic hand grips also boost your calorie burn. You have to set a rhythm, with the push off of the pole tip striking the ground slightly behind your front foot. There are variations from this, but I will say that you don't need to do a pole flip! If I did that, with my luck, it fly from my hand and hit somebody! The push off and arm swing are the magic ingredient to increasing the calorie burn.These poles can cost 20-$200. For your convenience, Nordic Poles are on our Products page.

Another way, my personal favorite, is adding aerobic moves and strength stations along my way.  Such moves as gallop, skipping, side shuffle, knee ups, and butt kickers make this workout anything but your Granny's walk!  Using times of 15 sec, 30 sec, 60 sec, and 90 sec, you have infinite workouts at your disposal. Start with a 2-5 minute walking warm up, skip for 30-60 seconds, walk for 30-60 seconds, alternating between a move and a walk. Do a set of four then walk for 60-90 seconds. You can add strength exercises between your sets, cycling through the body like squats, modified chest press, lunges, and bicep curls. End with a 5 minute walking cool down then stretch. You will multiply your calorie burn! Keep your heart rate from going over your max heart rate for your age. Also do not sustain your maximum heart rate for more than 60 seconds. If this happens, walk longer then pick back up where you left off. This is like going to an aerobic class in calorie burn.

What will you need?
1. Good walking or cross training shoes. Cross training shoes are important for the last type of fitness walking for good foot support all directions. Running shoes are bad since the foot strike in walking is different from running.

2. Comfortable seasonal workout clothing. You will probably sweat, so moisture wicking fabric is good. Layer for cooler days.

3. A water bottle to sip during breaks. You can carry this in a waist or back pack.

4. A heart rate monitor to keep track of what is happening during cardio, strength, and rest cycles.

5. Sunglasses and sunscreen. Protect yourself even on overcast days.

Happy walking! God bless!

When you purchase products from our Products page, you help support our expenses here at Totally Fit 4 Life.

Sites to see:


Youtube search nordic walking, fitness walking, pole walking

1 Comment to Put your Best Foot Forward: Fitness Walking:

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paediatric first aid courses on Monday, June 15, 2015 4:28 AM
It's always MY pleasure to help read these kinds of stuff.I feel very much interested throughout these kinds of topics from childhood ALONG WITH It has MY OWN habit to read this.
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