Originally published October 5 2005
Fitness expert develops workout program for CNN
by Mike Adams, the Health Ranger, NaturalNews Editor
Fitness instructor Gin Miller designed House Call's Summer Workout, which combines fast walking and strength training to firm your muscles and increase your metabolism.
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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