Walking for Health and Fitness

Low-impact exercise walking slowly, which can make you the highest fitness and health has been facilitated. Walking a form of exercise available to almost all. Is safe and simple and requires no training. And health benefits are many. Here's more information about why walking is good for you, and how to start a walking program.Benefits of walking
Walking, like other sports can help a number of important benefits you achieve. Walking can help you:

    * Low-low-density lipoprotein (LDL) cholesterol ("bad" cholesterol)
    * High-density lipoprotein elevators (HDL) cholesterol ("good" cholesterol)
    * Hypotension
    * Reduce or manage type 2 diabetes
    * Manage your weight
    Improved mood
    * Be strong and appropriate
All that is needed to reap these benefits is the usual brisk walk. It can not much easier. And you can forget "no pain, no income" talk. Research shows that regular walking fast can the risk of heart attack with the most accurate methods, such as walking reduce.
Preparation helps prevent injuries
Walking is likely to cause damage to other forms of exercise is. It takes a long time to prepare themselves to avoid injuries such as ulcers or pain in the muscles.
Get the right gearBe sure to wear comfortable shoes. Select appropriate shoes arch support and heel in a solid and flexible soles to absorb shock and cushion thickness. Before buying a new pair, make sure you go in the store.
Also in comfortable clothes and dress in layers if you need loosefitting adapt to temperature change. If you walk outside, choose clothes appropriate for weather. Avoid materials rubberized, as does not allow sweat to evaporate. Use bright colors or reflective tape after dark so that drivers can see you.
Using the right technologyWalking is good exercise because it is very easy to do. But with the right of establishment and movement are important.
Warm upSpend five minutes to go slow to warm up muscles. Instead you can walk if you want. Increase your speed until you feel warm.
DevelopmentAfter warming up, stretch your muscles before walking. Including leg stretch, stretch and stretch quadriceps and hamstring side (iliac) and stretching.
After each cooling cycle, walkTo reduce pressure on the heart and muscles, and end each session by walking slowly walking for five minutes. Then, along the repeat.Start: Focus on Essentials
When you just remember:

    * At the beginning slow and easy. If you have experienced hiker, keep what you do. If you have been inactive and tire easily, it is best to start slow and calm. In the beginning, and just as far and as fast as you fit. If you can just go for a few minutes and let it start point. For example, try short daily sessions of five to 10 minutes, and slowly build up to 15 minutes twice a week. Then, over several weeks time, you can gradually make their way to work 30 to 60 minutes to walk most days of the week.
    *

      Measure the intensity of your workout. When you go, and measure the intensity of exercise to beat Czech. Awareness of heart rate, intensity of your workout you can increase or reduce speed to avoid exaggerating the increase.

      Post if you exercise in your target heart rate, and stopping traffic to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear a heart rate display electronic devices.The good news is that this move - and only a modest amount - provides health benefits. For maximum benefit, and work your way up to 30 to 60 minutes a day in the heart of the region targeted, most of the week.
To achieve these benefits, can help set goals, track your progress and take necessary steps to keep themselves motivated.
Set realistic goalsIf your goal is two hours a day 365 days a year, you can be your launch failure. Set yourself realistic goals, such as 30 minutes five days a week.
And you do not do anything. Building your own walking program today. For example, going for 10 minutes at lunch.
Track ProgressTrack how many steps you from walking long distances and time needed to help you find where you started and inspired. Just how good you feel when you see how many miles you have gone every week, month or year I think.
Record these numbers in your walking journal you create or entering them in a table on your computer. Another option is the use of electronic devices - like a pedometer - time and distance is calculated for you.Stay motivated
The initiative to start a walking program. Sticking with it takes commitment. But when you think about the potential health benefits, I make it well worth the effort. Over time you will feel you are more likely to Nirvana. Staying motivated:

    * It is fun. If you do not like to walk alone, invite your partner or spouse or friend or neighbor to join you. You can also join a health club and use them in a vicious circle.
    * Vary your routine. Different designs for a variety of trails. But if you're alone, be sure to tell us how you are taking.
Sometimes things that you maintain regular walking program stuck. Not too hard on yourself when this happens. You do not need to allow a few days off his plan to reach a higher level of fitness and to improve health and vandalism. New treatment targets only going to get.You'll be glad you only
Although the first step of this journey can be difficult, helps to keep your goals foremost in your mind. Remember, when you from the first stage, you on your way to the important goal - better health.