Friday Fitness Fun Fact
Starting today, you can burn burn extra calories, decrease body fat and get fit by walking on most days of the week. All you need to do is choose one of two routines that suit your fitness level.
When you are walking, you will have to use your own perception of your effort. Generally you should keep up a pace that feels like a brisk walk. You should move with strong steps and pump your arms to help propel your body forward. Your intensity should feel to you as if you are working “somewhat hard.” If it feels “easy,” then chances are you’ve slowed down too much. If it feels “hard,” you may be working at a higher intensity than you can sustain.
Even if you are overweight and unfit, you can include these harder intervals. Just keep in mind that intensity is all relative. So, for you, a brisk walk may feel very hard indeed. A fit, regular walker may need to jog for 10 seconds to boost intensity. No matter where you are on the fitness spectrum, if you are moving, you are doing well. And if you huff and puff just a tiny bit on your walks, then you’re giving your body a stimulating challenge.
Just Starting: The aim is to walk at least 30 minutes per day and start working toward longer periods.
Regular Walker: This routine is more intense. Since you are a regular walker, these workouts will push you to walk harder and longer so that you can incinerate as many calories as possible. The aim is to meet the 60- to 90-minute per day. Gauging Your Intensity
How many calories you burn during a walk and how much of a cardiovascular challenge you get depends upon your walking intensity. The harder you walk, the higher your intensity. There are several ways to rev up a walk: Walk faster, walk up hills, walk on rough terrain (sand instead of a sidewalk, for example), walk against the wind, or insert short jogging intervals. If you have a treadmill, you’ll find it easier to tweak your walks to elevate and lower your intensity. If you are just walking outside, you’ll have to get a little creative. Walking faster or slower is the first way to change modes. But you’ll need to find other ways to challenge yourself: Step up and down off a low bench; break into a short, easy jog; do a few jumping jacks; walk up and down a flight of steps; and so on.
See the chart below to become familiar with the five intensity levels you’ll use.
| Your Walking Pace | How You Feel |
| Warm-Up | This will feel “easy,” a light stroll that starts slow and gets increasingly faster. May last five to 15 minutes. |
| Revved Pace | You’re pushing a little harder than normal and walking at a brisk pace, feels “somewhat hard.” |
| Race Pace | You’re pumping your arms and legs vigorously to pick up speed. You're feeling challenged now, you’re huffing and the intensity feels like it’s “getting harder.” |
| Roarin’ Pace | Whether you are speed walking, jogging or going uphill, your body is feeling the effort. You’re breathing faster and can’t maintain this intensity for long. It feels “very hard.” (Don’t worry, these intervals will be short!) |
| Recovery | Rather than slam the brakes on your fast-beating heart, this pace will help you come to a smooth, pleasant stop. This is a stroll that goes from quicker to slower gradually, until you feel like are no longer breathing quickly. May last five to 15 minutes. |
