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WHAT'S NEW
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Whole body shape-up: Part 3
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Head outdoors with this power-walking primer.
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By The YMCA and Homemakers
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Photos by: Susan Ashukian.
Click See all images below to view exercises for this workout.
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See all images |
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Our seven-part exclusive fusion fitness program offers you all the moves, motivational tips and exercise info to get into stellar shape this season and stay that way!
Part 3: We're taking our program outdoors as the YMCA leads us through the ins and outs of power walking. They've also designed three new exercises to add to your existing routine.
How to use our whole body shape-up
With this third instalment in our seven-part fusion fitness program, you now have two warm-up exercises, a primer on power walking, which is a great warm-up activity or cardio component to your program, plus nine core exercises that target specific muscle groups. Here's how to use them all.
•Each time you do our program, pick at least one warm-up activity.
•Afterward, do some cardio activity for 20 to 30 minutes.
•Now your body is primed for our muscle-strength and endurance exercises designed to target different muscle groups. Choose at least three from the nine that work different parts of your body.
•You can do the exercises in this instalment, or challenge yourself to do all nine that you have to date. You can also mix and match exercises if you're not ready to do all of them at once, or spread them out over several days.
•If you do all three parts of the program at once and are still looking for more of a challenge, increase the times you work out each week, the repetitions you do for each exercise or the intensity of your overall program for some extra oomph!
•If you decide to focus on one muscle group by doing the three exercises in this program that concentrate on, say, your lower body, make sure you give yourself adequate time to recover by not working that same muscle group the next day.
•Remember to always cool down with simple stretches when you are finished.
What you'll need: stability ball, tension band, comfortable clothing and proper footwear
What is it?
Power walking - sometimes called fitness walking - is simply regular walking that is exaggerated so you engage as many of your major muscle groups as possible.
Is it good for me?
The energetic pace of power walking challenges your body more than regular walking. Like any aerobic conditioning program, it provides strength and endurance training for the most important muscle of all - your heart. And its gentle nature means it puts less stress on your joints and muscles than other activities. It's also a great way to burn calories while getting and staying fit.
How is it done?
Here are a few tips to get you off on the right step.
•Walk with a tall posture - your body and head lifted upward as opposed to forward and your shoulders back.
•Look straight ahead in front of you so you can always see what direction you are headed in.
•Keep your shoulders and back in a relaxed, comfortable position.
•Your elbows should be bent slightly and your arms swinging front to back, coming no higher than your chest.
•Your arms set the pace, so the faster they move, the faster your feet will follow along.
How long should I power walk for?
Start off with 20 minutes and then gradually try to increase your walking time up to 60 minutes, increasing the duration by 10 minutes each week. Aim to power walk three to five times a week. Listen to your body, though. Challenge but don't strain yourself; ease up if you are feeling pain or are completely pooped.
What do I need to get started?
The only thing you need is good weather and a pair of walking shoes. If it's slippery outside, you can power walk at a local gym, recreation centre or mall. While you can power walk on your own, it's more fun and motivating to bring a friend or two along.
Strike a power-walking pose
•Take deep, rhythmic breaths that follow your natural breathing pattern.
•Begin and end each session walking at a slower pace for several minutes to ensure you are getting an adequate warm-up and cool-down.
•Take purposeful steps but resist the urge to elongate your natural stride. Instead, to increase your walking speed, simply take smaller, quicker steps.
•Push off with your toes and strike the ground with your heel. Allow each step to roll through these two phases.
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