Summary

Original source:
http://www.cnn.com/2005/HEALTH/diet.fitness/04/28/summer.walk.workout/index.html

Details

• Later, you'll add strength training to your routine.
• Good walking technique includes standing tall, rolling from your heel through your toe, pushing off your forefoot, and pumping your arms close to your sides at about 10 and 2 o'clock.
• If you are not able to walk 30 minutes continually, build your base -- start today with a 10-minute walk and then gradually increase the duration two to five minutes each time you walk.
• Now you're ready to start our interval-walking program.
• Each interval workout starts with a 10-minute warm-up that includes strolling and stretching, making sure that the first three to five minutes of walking are slower than your steady walking pace.
• Interval walking involves faster walking periods followed by recovery or resting walks.
• For instance, your heart beats faster, indicating a higher demand for oxygen.
• After 30 seconds of fast walking, relax and walk at a steady stroll for a full minute.
• A reminder: The recovery interval should be about twice as long as your walking interval.
• After you have completed your interval walking workout, remember to cool down for about 10 minutes and stretch your calves, shin muscles, hamstrings, quadriceps and lower back.
• Strength training is a great way to boost your metabolism and firm your muscles -- and there are a multitude of other benefits such as increased bone density, higher levels of daily energy, and better health and appearance.
• Strength training can also increase general health by reducing risk factors associated with high blood pressure and elevated cholesterol.
• Check with your doctor before you begin to make sure these or any other strength training exercises are OK for you to do.
• Use a towel or mat for cushioning and have a bottle of water handy as well.

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