At last, you’re finally getting bored with playing catch-up to your friends who appear to climb your office stairs without a lot of effort, even while you need to pause at each and every landing and arrive at your 8th floor office panting and out of breath. You’re taking up running. If you can convince your best friend to get fit with you, that’s a source of added encouragement since you simply wouldn’t like letting your friend down.
Running is a great method to eliminate tension, slim down, drop a few pounds, and generally feel good about life simply because you’re being proactive. If you are more than 40 years old and have essentially been sedentary for years or have a critical health problem, it’s best to consult with your doctor before you start any exercise regimen.
Walking is the most suitable preliminary activity for this. Start out by walking just 15 minutes each day. If you can’t manage to walk daily, then make it every other day. Walk at a quick pace but not at speed walking pace. Make an effort to exercise your abdominals and backside and ensure your shoulders are straight and relaxed and your head is tilted at the proper angle. You can still chat with your exercise partner but can be a little breathless.
If, after the first few days you believe that you can actually walk for 20 minutes, then go for it. Otherwise, stick to 15 minutes but strive to increase the time to half an hour immediately after 7 days. Keep a record of how long you have walked for and don’t worry about actual distance. As your stamina improves, you are going to discover that you’re getting across far longer distances in a half an hour walk than you did when you first launched your training.
At the very beginning, don’t be overly concerned about a warming up routine. Just simply get going with your walk at a relaxed pace and then increase it. When you get home, you might want to do calf and hamstring stretches, keeping each in position for between 15 and 30 seconds. Also, make sure to stretch your shoulders, back, and arms.
The most important item you would need is good running shoes which fit well and provide strong support to your feet. Wear lightweight apparel made of moisture wicking fabric which will absorb perspiration and keep you relatively dry. If possible, try not to use cotton-made garments and stockings as they stay moist and make your walk a tad bit unpleasant. Wear a reflective vest or reflective running belt to increase your visibility to traffic.
If your purpose for exercising is to lose weight, it is recommended that you build up to 45 to 60 minutes at a fast speed for no less than 5 days per week. Build up slowly over at least 30 days. If the main aim is to enhance overall health, you might want to complete 30 minutes fast walking every single day of the week, if that’s possible. For individuals who are developing endurance and cardiovascular fitness, a walk at a very fast pace for 20 to 30 minutes, 3 or 4 days a week is recommended – do remember to build up slowly.
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