Walking is not something I have to do when my car breaks down, but
something that I do for pleasure---to relax, enjoy the day, and reflect
on the happenings to this point. I think it is a great to release stress,
and an inexpensive manner in which to exercise. What follows are some tips
giv en to me by Dr. Conrad Milne at New Mexico State about how to walk
as a fitness activity:
Walking is a great aerobic exercise. It is a relatively trauma-free and
provides cardiovascular endurance, muscular fitness, flexibility,
and a means to easily burn unwanted fat calories. The effects of walking
can be felt almost immediately: your heart gets a work-out, your respiratory
systems begins to increase functioning, and your legs become more firmed
and toned through continued exercise . A 12 minute walk at 5 mph, for example,
increases fitness levels such that the body burns 53% more calories than
a regular, leisure-oriented walk for 20 minutes. An aerobic walk of 4 mph
can increase overall cardiovascular fitness by an average of 16 per cent.
This is a rate that you could compare to jogging, and at less risk of injury.
The benefits can be tremendous if walking is done continuously and appropriately.
There are basically four types of walking styles: Pleasure Walking, Fitness
Walking, Power or Performance Walking,and Fitness Wallking. Pleasure walking
is the leisurely pace that you might use when you go out shoppong in the
mall or go for a walk in the early evening. It is a walk that you do strictly
for pleasure, and can be used to get you warm for the other two types of
walking. Fitness walking is the basic walking pattern that you might use
to get somewhere that you need to be. At about 3 miles an hour, you walk
to get to class, to arrive at work, or to go to the store. It is done at
a normal pace and comfortable stride, with the arms swinging easily in
opposition to your legs. Power walking is done at a pace of 4 or 5 miles
per hour. It is done with the arms swinging vigorously at up to shoulder
heighth with a significant increase in heart rate. You may burn from 120
to 300 calories per mile at this pace. Fitness Walking is very similar
to Power Walking, except that in Fitness walking you maintain a pace of
3-4 miles per hour. Power walking pushes the individual out of his comfort
zone with the idea of committing yourself to a better workout. For more
information on Walking Fitness, contact the web at the URL given below.
Walking classes are given at NMSU for credit every semester and summer.
See what walking can do for you!
