Any tips on how to make walking more effective

[Cassadine86]

Hi all

Do you have any tips for making walking more effective? I want to add it as a cardio to my rotation but i don't want to waste time if it won't do much??..I tried jogging but I want to lose MOREEEE weight before I try that again. The pain is unbearable.

.Lisa

 

[melodygirl]

Hi Lisa -

Did you see this powerwalk post by Aquajock?

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=306740&mesg_id=306740&page=2

ETA: Yeah, see Shannon's thread she posted below, I was trying to find that one because I remembered responding to it.

 

[SRP]

Hi, Lisa -
Also, here's a post I did a few months back. I got lots of good advice.

http://69.0.137.118/dc/dcboard.php?..._id=299800&mesg_id=299800&listing_type=search

 

[maddiesmum]

When you speed walk at 5 mph, you are burning more calories than if you run at that pace. My advice to you is to hop on a treadmill. It is the best and easiest way to go faster. So, work on increasing your speed, but also, slot in some intervals where you increase the incline up to 15% and hold it for a quarter mile, or 2 minutes, or the length if a song, whatever. Obviously, reduce your speed as the incline increases. Don't cheat: you know when you are working hard at your anaerobic threshold and when you are taking it easy. Push yourself. This hill work is excellent for the legs, and your cardiovascular system, and it will not cause legs to bulk up. It will do wonders for quads and glutes, and hips.

Clare

 

[Juliebeth]

I can burn quite a few calories when I am out walking. Here's what I do:
*Vary the pace (intervals and recoveries)
*Pump my arms at the speed I want my legs to go
*Keep my rear and gut sucked in
*Deep breathing in and slow exhales out (in for four, out for four)
*Turn it into a circuit by throwing in something every 1/2 mile, like jumping jacks, push-ups, high knees, squats, lunges, etc (yup, I look stupid, but I choose to think others who see me think I am "in training")
* Play "Simon says" if I am walking with DD...we have to do whatever the other says....DD can get kinda rough with her orders, but we make it fun!
*I have carried light hand weights (3-5#s), but didn't see alot of difference in calorie burn, and I got tired faster. I don't think the risk to the elbows & shoulders was worth it, personally. I tried and discarded the idea of using ankle weights. They flopped on my ankles.
*Walk backwards
*Change routes and surfaces. I walk either on grass or gravel trails, but have done concrete as well. Not too good on concrete if you are prone to shin splints or have poor shoes.
*Use imagery: like I am in a race, or being chased...

Not too original, but maybe there is one or two you haven't tried or thought of.....

HTH, Julie

 

[Jcrew3082]

I like Julie's ideas. Intervals can spice up your walking routine.

 

[Fit_mommy]

You can use Cardio Coach or ITrain work outs as well. They guide you through a walking/running work out.

They are both originally meant for cardio equipment such as treadmills but I know lots of folks use CC outdoors. ITrain could be difficult to follow when not on a treadmill but you can listen to a clip and decide for yourself. If you don't have a treadmill to use, that is.