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"Walking and Jogging For Beginners"
by Patti Danner, CFT
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I would like to start walking or jogging. How often should I go and for how long?
Aerobic conditioning should last between 20 and 60 minutes. We recommend aerobic exercise a minimum of 3 days per week and working up to 5 days per week. If you are unable to continue for 20 minutes, set out for as far as you can go, and gradually increase your time by 5 minutes per week.
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I don't have a lot of time. Do I really need to warm up and stretch?
Exercising with cold unstretched muscles is much like expecting a piece of taffy to stretch after being in the refrigerator. It's asking for trouble.
To avoid possible injuries it is essential to:
- Warm up for 5 to 10 minutes
- Stretch gently and hold for 15-30 seconds
- Begin your continuous activity
- Cool down by reducing your intensity for 5-10 minutes
- Stretch gently and hold for 15-30 seconds
Perspiration is a good indication that we are adequately warmed up. Some basic principles of stretching include breathing deeply when holding the stretch. You will actually feel the muscle release by doing this. Avoid any bouncing! An excellent resource for proper stretching is " Stretching" by Bob Anderson.
Should I eat beforehand?
Unless you intend to workout for more than 1 hour, it should not be necessary to eat prior to exercising. Do make sure you drink plenty of water throughout the day, and replenish after your workout.
Form
Proper form is important because is keeps our bodies bio-mechanically correct (in balance). Key things to remember when walking or running are:
- Keep your toes pointed straight forward.
- Your shoulders should be relaxed, hands loose and arms bent at a 90 degree angle with forearms pointing straight.
- Positioning your hips forward rather than bending at the waist will help prevent lower back strain.
- Keep your rear foot down just a little bit longer and push off gently with your toes. (You'll feel the top of your thigh muscles working harder)
- Lifting your knees a little more helps condition the buttocks.
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What is the proper way to breathe?
You will probably find that breathing through your mouth is the most comfortable. In the case that you become short of breath, a great way to force air back into your diaphragm is to inhale through your nose and exhale out your mouth for 10 breaths. Don't give into temptation to inhale through your mouth. Diaphragm breathing supplies oxygen to your muscles flushing out the lactic acid (stiffness and burning sensation). Breathe through your nose and observe your body's response as it transforms back into the performance mode.
Train in your zone
It is well known that training in your target heart rate zone is the most efficient way to burn fat in the least amount of time.
Make it a game
Try negative splits - Go out at a medium pace, and time yourself at the turn around. Your goal will be to beat that time on your way back. For example if you turn around at 10 minutes, try to finish the workout before 20 minutes. It's quite a challenge because you will be more fatigued during the second half. Determine how far you've gone by using a pedometer.>
Another game you can play is to make mental markers at your turn around, like "today I made it to the yellow mailbox on 5th Street".
Vary your courses and environments
Get creative. Try going new places each time you venture out such as trails or beaches. Going out in a light rain or at night can be fun too.
Have fun! |
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Intervals -Training with intervals is when you walk or run and different speeds for a given time or distance. The purpose is to condition your heart to recover faster, improve speed and increase your anaerobic threshold.
- Music - One easy way of doing this it to listen to music and keep the beat. It's amazing how motivating it can be when your favorite song comes on when you're feeling sluggish.
- Pair Up - Pair up with a friend. It's always helpful to have a little peer pressure. Set up a reward system such as movies, flowers for when BOTH of you have met you goals. If one does not make it, neither get to benefit from the reward.
- Take Your Toddler - Most children can't wait to "go riding" with you.
- Keep a journal - watching your progress will motivate you to continue with your walking or jogging.
Bio
Patti is an experienced personal trainer specializing in strength and endurance coaching. She has pioneered outdoor fitness camps and marathon training programs in California with great success. Patti is certified by the International Sports Sciences Association, and is a member of IDEA and USA Triathlon. Key Interests: Endurance sports, including running, biking and swimming. She is an active competitor in 5K's, Ultra-marathons, Centuries, Double Centuries, Sprint triathlons and Ironman distances.
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