FITNESS CULTURE: CHAPTER 4
WALKING FOR FITNESS
Any style of walking would not make a person fit. A stroll in a park or a shopping centre does not contribute to taking off any weight from a person’s body. Walking for fitness needs certain points of attention to be paid, although the rules are quite simple. That is why this separate chapter is devoted to walking for fitness under The Fitness Culture series. There are two proven types of walking that can be done for fitness – the power walk, a brisk walk with swinging arms. It has to be noted that walking can be done with a treadmill also.
A power walk is a walk that is done at a speed beyond which a person cannot walk, but has to run. Walking is strictly walking when at least one foot is touching the ground at all times. When both the feet leave the ground at times, the act becomes jogging or running. Power walk can be done for about 20 to 30 minutes, but it can be done for around 45 minutes also if the time and the physical condition allow. It is an excellent exercise for blood circulation, the cardiovascular system, the heart muscles, the lungs and the brain. But everyone’s physical condition may not allow power walking from day one. These people will have to gradually hasten up their pace from a strolling pace to power walking pace.
Another form of walking for fitness is walking a little slower than power walking, but still being quicker than moderate speed, and swinging the arms like a pendulum (one arm going as forward as possible with the other arm swinging as backward as possible). This kind of a walk should be done for 30 to 45 minutes in a day. The benefits are the same as for a power walk.
Whenever it is not possible to go outside for a walk for instance, due to bad weather or some other reason, a treadmill walking can be done as a substitute. Some people prefer the treadmill as a matter of regular practice. But it is obvious that this is not feasible for everyone. Some people may not be able to afford a treadmill. Another problem is that the natural feeling that comes from an outside walk is sometime missing in a treadmill. However, the treadmill is nevertheless a good substitute for outside walking and helps achieve fitness in an effective way.
Music-listening can be clubbed with walking. You may listen to your favourite songs or music with the help of a music player such as a MP3 with earphones. This helps in maintaining a light and happy frame of mind while walking or even jogging. However, there is a note of caution here. The volume should be kept low, and preferably the lowest possible volume with which the music is still fully audible. The reason for this is that prolonged exposure to loud music over a period of time can cause hearing loss and brain fatigue. Gossip and other forms of chatting during a group walk should be avoided, as this can severely cut down the walking speed to a strolling pace, and the exercise would be a waste of time.
WISHING YOU A PLEASANT WALKING TO YOUR FITNESS!
Article written by: Saikumar Iyer
Dated: 20 September 2012.
