Walk with Purpose-Magadheera Fitness
Walk with Purpose:
Walking is so easily accessible to all of us, that we
never stop to imagine it can have so many benefits. Usually done without the
help or support of an expert, it can actually help you lose those extra kilos
or keep you at your optimum weight. Avoid turning it into a social exercise though,
rather than one that is concentrated on the cardiovascular activity you set out
for it to be!
A study by the
London school of Economics reported that people who walked briskly for over 30
minutes a day had lower BMI's and smaller waists than even those who did other
forms exercise. This was especially true for women and people over 50 years
old. But you do need to tack up the intensity. The higher the intensity, the
more agile you will be: basically, get more steps out of every minute. With increased
intensity, the joints muscles, heart and lungs work more efficiently too.
However, chance of injury rise as you step it up. Follow these guidelines for a
healthy walking experience. Never over-exercise a tired or injured muscle or
joint. Rest and recovery is the best way to deal with extreme fatigue and
injury. For most people, 10 minutes to a kilometer is a good speed guideline,
though depending on age and health, there’s nothing to stop you from bettering
performance, as you get stronger. Just don’t rush things try and up intensity gradually.
Walk on a surface that is smooth – like a designated walking path so you lower
the risk of falling.
Take Short Steps:
To avoid
musculo skeletal stress, don’t increase intensity by over striding and taking
long steps. Instead, pick up the pace, by keeping the stride short and quick.
Be Conscious of the arms:
The arms should
bend at the elbow and swing forward and back to enable an increase in
intensity. Right arm, left leg forward and vice versa. For this reason, avoid
carrying purses and mobile phones that may create an imbalance.
Start and end slow:
Space out your
walking session. If you’re walking for 60 minutes, then use the first 10 as a
warm-up and the last 10 as a cool-down.
Build pace:
Gradually increase speed and feel the body break into
a sweat. You must be slightly out of breath, but not so much that you can’t
speak. Feel your heart rate rice. Stay in this state for 20-40 minutes
(depending on your age and medical status). You can increase this every 10 days
or so by 5 minutes. If you‘re walking with a partner, make sure you are both at
the same fitness level.
Finish with stretches:
Finish the
session with stretching the lower body muscles, like the thighs, calves, and
lower back. Flexibility reduces with advancing years, but regular stretching
will help you maintain the range of movement around a joint and the length of
the muscles.
1-Mrs.Nisha Varma is an American college of sports medicine exercise
physiologist and a Reebok Master Trainer based out of Pune.
2-Mrs.Arthiraju Magadheera Fitness Bussiness Development Manager.
3-Mr.Sabarinathan., Magadheera Fitness Dance & Aerobics Trainer.
4-Mr.VIshnu Prashaanth., Magadheera Fitness Outbound Activity Trainer.
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