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The Fitness Way

Walking; it's as simple as putting one foot in front of the other. It can be done by almost anyone of any age and physical condition, and it's one of the best cardiovascular conditioners around. It's not surprising that an estimated 54 million Americans walk for fitness. If you're interested in walking your way to better health, try the following tips:

 
• Invest in a good pair of walking shoes with flexible soles and good arch and heel support. Shoes are the only equipment you'll need.
  

   

• Wear loose-fitting, comfortable clothing.
  

   

• Do gentle stretching exercises for about five minutes before starting your walk.
  

   

• Walk fast enough to be in your Target Heart Range, but not so fast that you're out of breath.
  

   

• Beginners should start slowly; about 105 steps per minute; and gradually work up to 114 steps per minute for about 20-30 minutes.
  

   

• Veteran walkers might start as high as 110 steps a minute and work up to 126-134 steps per minute for the last half hour.
  

   

• To cool down after fitness walking, reduce your pace to about 105 steps per minute for about five minutes.
  

   

• Then, do gentle stretching exercises for another five minutes to help prevent muscle soreness.
  

   

• Consider buying a portable cassette player and listening to brisk-paced music while you walk.
  

   

• Put one foot in front of the other, and enjoy!

© 1990 PARLAY INTERNATIONAL

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