HEALTH
One of the most overlooked and easiest forms of exercise is walking. You can burn calories without all the preparation or equipment. Here are few tips provided by Blackstone Orthopedics & Sports Medicine to help you kick up the walking intensity and make the most of your workout.
Walking the Proper Way
This might sound strange, but there is a proper technique to walking. For example, make sure when you step out, let’s say it’s with your right foot, you strike the ground with your right heel. Roll to the ball of your right foot and then propel with the toes on your left foot to move you forward.
Make the Most of your Time
Don’t worry about not having an hour to walk. Make the most of 10 minutes to torch some calories, whether it’s in the morning or at a lunch hour. For the week, you’ll want to aim for 150 minutes of cardiovascular activity or about 30 minutes a day. Short on time? Consider walking at a faster temp doing three 10 minute walks and an hour long walk twice a week. You can break it down in whichever way works best for you.
HIIT the road!
Doing high intensity interval training (HIIT) is a great way to burn calories and improve your cardiovascular endurance. HIIT requires 30 second intervals of maximum effort that increases your natural growth hormone, testosterone and lactic acid. The intensity required for the intervals depends on your fitness level. This may mean increasing your pace and pumping your arms when going up a hill or increasing the treadmill incline. Make sure you’re not grabbing the railings on the treadmill and walking up the incline, instead, pump your arms!
To get started on HIIT, walk at a moderate pace for about 5 minutes and then add on 30 second ‘sprints’ by speeding up your pace and pumping your arms. Continue alternating your pace for each interval and kick up the number of intervals as your endurance increases.
Avoid injury by Starting Slow
Try and work your way up to 150 minutes of walking each week. Be aware of aches and pains that may develop while exercising. Drink plenty of water an hour before you start any activity and make sure to re-hydrate afterwards, especially now with the warmer weather.
If you happen to develop any injuries while exercising, Blackstone Orthopedics & Sports Medicine has experienced orthopedic surgeons that are happy to assist you by providing you with knowledgeable health and fitness information. For more information, visit our website or call to schedule an appointment at any of our 8 locations (800) 725-3037.
