How to Create a Walking Workout

If you think a vigorous, stress-filled cardiovascular workout is the only way to increase stamina and lose weight, you're wrong. Both of those goals are achievable by starting a fun and regular walking program. Additionally, walking will not stress your knees, joints and feet in the way that running will, and if you stretch regularly you will be able to increase flexibility and range of motion. Read on for tips on increasing the benefits of your walking workout.

Instructions

Difficulty: Moderately Easy

1. Create a walking schedule. If you are a beginner, start with 10 minutes 3 times a week, adding 2 minutes each week. Once you feel comfortable and are in the habit of walking regularly, use the following guidelines: For general cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes a time. Walk at a very fast pace so that you are breathing hard, but not gasping for air. For weight loss, walk a minimum of 5 days a week, for 45 to 60 minutes at a brisk pace.
2. Walk tall. Try to elongate your body and lengthen your muscles, especially through your shoulders, spinal column, back and pelvis. Keep your head up, eyes forward, shoulders down and back and head relaxed. Tighten the abdominal muscles and buttocks and fall into a natural stride.
3. Avoid overstriding. Walking incorrectly can lead to wasted effort, injury and unnecessary muscle soreness. Overstriding often occurs when walkers try to walk faster due to the natural inclination to lengthen the stride in front, while reaching out further with the forward foot. Effectively lengthen your stride by pushing off harder with the back leg and foot, lifting your knees and rolling through to a natural foot placement in the front. Try shorter, quicker steps.
4. Walk uphill. Walking with a gradual incline at a vigorous pace helps to increase heart rate, work leg and core body muscles and burn calories. Vary your routes. Walk a hilly course one day, a gradual incline course the next, and find a long, steep incline for the last half-mile of your walk on the third day.
5. Listen to music or an audiobook. An iPod or Walkman can be the perfect accompaniment to a vigorous walking workout because it can help you attain a steady rhythm and combat boredom. What you listen to depends on what interests you. Fast-paced music can keep you motivated toward speed, but you may prefer classical to keep you stepping.
6. Breathe naturally. As you walk, take deep, rhythmic breaths in order to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased, but not so fast that you are out of breath.
7. Get a walking partner. Make yourself responsible to someone else and it will be harder to avoid your workout. Additionally, conversation with a partner will help pass the time and allow you to keep each other motivated.
   
8. Walk intervals at the track. Walk as fast as you can for 100 meters and then at a more relaxed pace for 50. Try longer intervals of 200 meters, followed by 100 meters at a resting pace. Repeat until you reach you goal.
   
   
9. Compete. Register for a 5K race that has a walking component. Be sure to plan ahead so that you will be in shape by the time the race comes along. Having a race to train for will help get you out for your daily walk and can motivate you to work on form and speed.
10. Take a hike. Check out trails in the open space or parks in your area. Trail maps with distances are often available on the Internet from your city recreation or conservation department.

Tips & Warnings

• Keep a log of your progress so you can look back at it and feel accomplished.
• Drink plenty of water.
• If you are new to walking, please consult your physician before beginning an exercise program.