Start a fitness walking program

Remember that thirst is not an accurate indicator of how much fluid you have lost. If you wait until you are thirsty to replenish body fluids, you may already be dehydrated. Most people do not become thirsty until they have lost more than 2 per cent of their body weight. And if you only drink enough to quench your thirst, you may still be dehydrated.

Keep a water bottle available when exercising. Ideally, you should take a drink every 15 to 30 minutes.

Stretching and flexibility.
Incorporate a warm up, cool down and stretches into your fitness routine. Start your walk at a slow warm-up pace, and then stop to do your stretches. It is important not begin stretching until you are 5-7 minutes into your walk. Think of your body as a car engine and your blood as oil. You need to lubricate your joints before you start.

End your walk with a slower cool down pace and stretch well. Stretching not only feels great, but helps to prevent injury.

How much is enough – or too much?
The goal is to walk fast enough to reach your target heart rate, yet slow enough that you can still maintain a conversation. If you are walking for general health, you will benefit from a minimum of 15 minutes per day, but you may choose to walk longer periods to enhance cardiovascular fitness.

To improve cardiovascular fitness, experts recommend a minimum of 20-25 minutes at as fast a pace as possible, without running and without laboured breathing. If you are walking for weight loss, you should walk a minimum of five days a week for at least 35-45 minutes or more within your target heart rate.

Make it a habit.
One of the most difficult things about starting a fitness program is developing consistency and habit. Remember, if you’re new to walking, start off with slow, short sessions and build up your endurance gradually.

And as with any fitness regimen, if you have any health concerns or medical conditions, be sure to check with your physician before you begin.

*Source: PreventDisease.com

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