Fitness Walking For Dummies E-Book

Liz Neporent

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 510

Beschreibung

Call it power walking, fitness walking, or just plain walking. Indoors or out, walking is one of the healthiest and most rewarding forms of exercise available to all sorts of people, young and old. In fact, walking burns about the same number of calories per mile as running (and it's a lot easier on your knees). Walking is one of the most adaptable workout activities around - you can walk for an hour straight to make your walking program effective and to achieve your goals, or you can accumulate this hour over the course of a day. Fitness Walking For Dummies is for anyone who wants to start an exercise program but may not have the knowledge or motivation to do it. If you're already a walking fanatic, you'll find out how to become a better fitness walker. This easy-to-understand guide is also for those who are on track to * Lose weight * Decrease blood pressure * Control cholesterol * Relieve stress * Prevent heart disease * Deal with depression Explore what it takes to begin an exercise program by setting goals, choosing shoes, and considering nutrition to optimize your workout. Fitness Walking For Dummies also covers the following topics and more: * Warm-up and cool-down routines * Strength training * The four levels of walking: Lifestyle, Fitness, High-Energy, Walk-Run * Weight-training routines and stretches that add variety * Buying and using a treadmill * Age, pregnancy, and walking with your dog * Dealing with pain and injuries Like 67 million other people in the United States who log over 201 million miles a year, you want to take advantage of all of the great things a regular walking program can do for you. Whether your goal is to improve your health or your appearance, lose weight, get stronger, feel good about yourself, or all of the above, walking can help you get to where you want to go. This book can help you do that by showing you everything you need to know about starting and maintaining a walking program.

Leseprobe

Fitness Walking For Dummies

by Liz Neporent

Fitness Walking For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2000 by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 99-66421

ISBN: 0-7645-5192-2

Manufactured in the United States of America

10 9 8 7 6 5 4 3

1B/RX/QS/QU/IN

About the Author

Liz Neporent is a certified trainer and president of Plus One Health Management, a fitness consulting company in New York City. Her job is to make sure that fitness center members at more than a dozen centers in hotels and corporations throughout New York are happy, motivated, and exercising on a regular basis.

Liz holds a master’s degree in exercise physiology and is certified by the American Council on Exercise, the American College of Sports Medicine, the National Strength and Conditioning Association, and the National Academy of Sports Medicine. She is coauthor of the Buns of Steel: Total BodyWorkout and Abs of Steel videos and Weight Training For Dummies. She is also the coauthor of Fitness For Dummies. Additionally, she is the gear editor for Shape and a regular contributor to The New York Times. She appears regularly on TV and radio as an authority on fitness and exercise.

Liz is an avid runner, hiker, and walker. She has competed in more than two dozen marathons and ultra-marathons and once power walked over 40 miles. She is also devoted to sports climbing, Pilates, and weight training. She lives in New York City, where she walks to work and takes daily walks with her husband, Jay Shafran, and her greyhound, Zoomer.

Dedication

This book is dedicated to my husband, Jay Shafran, and in loving memory of Donna Marie McGovern.

Author’s Acknowledgments

Many thanks to my Plus One partners, Jay Shafran, Mike Motta, and Bill Horne. Thanks also to the entire Plus One staff with special thanks to Grace De Simone, Holly Byrne, Baze Amiri, Lemont Platt, Bob Welter, Jamie Macdonald, and Tom Maraday. And, as always, thanks to the individual site managers for making my job so easy and giving me the time to do all of my extracurricular projects: John Buzzerio, Shel Bibbey, Kathleen Troy, Jason Ferrara, Terry Certain, Nancy Ngai, Nancy Belli, Mary Franz, Laura Girodano, Tom McCann, and Carrie Wujick.

I am indebted to Mitchel Gray, my photographer, and all the models depicted throughout this book: Nancy Ngai, Shel Bibbey, Terry Certain, Aja Certain, Annemarie Scarammucia, Melody Fadness, Yvonne Mitchell, Chris Stothard, Stacy Collins, Val Towne, James Jankiewicz, Jay Shafran, Doris Shafran, Melissa Saxon, Patty Buttenheim, Sunshine Hopkins, and Jane Scott.

To my parents, sister, brothers, nieces, nephews, and all my in-laws — thanks for your encouragement. Ditto to my good friends Patty Buttenheim, Gina Allchin, Norman Zinker, Mary Duffy, and Suzanne Schlosberg. Thanks to Frank Tirelli, Lucy McGovern, Pam DiPietro, and David Wildstein for helping out with organization and proofreading.

Thanks also to Jennifer Kries, my Method instructor and good friend, and my climbing gurus and best buds, Stephen Harris and Ivan Greene. My undying gratitude to Eli Jacobson for teaching me everything he knows about tax law and exercise.

A very special thanks to my husband, Jay Shafran, who is without a doubt the most supportive person on the face of the earth. (Can you please take the dog for a walk while I finish this up?)

Publisher’s Acknowledgments

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Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Editors: Andrea Boucher, Tina Sims

Acquisitions Editor: Stacy S. Collins

General Reviewers: Gina Allchin, Marlisa Brown, Holly Byrne, Grace DeSimone, Risa Halpern, Richard Miller, Lemont Platt, Sarah Bowen Shea

Acquisitions Coordinators: Lisa Roule, Jonathan Malysiak

Editorial Managers: Jennifer Ehrlich, Pam Mourouzis

Editorial Assistants: Laura Jefferson, Carol Strickland

Production

Project Coordinator: Regina Snyder

Layout and Graphics: Amy Adrian, Clint Lahnen, Shelley Norris, Barry Offringa, Tracy Oliver, Jill Piscitelli, Brent Savage, Janet Seib, Jacque Schneider, Brian Torwelle, Maggie Ubertini, Dan Whetstine, Erin Zeltner

Photography: Sunstreak Productions, Inc.

Proofreaders: Laura Albert, John Greenough, Arielle Carole Meunelle, Charles Spencer

Indexer: Sherry Massey

Special Help Kathleen Dobie, Donna Fredericks, Elizabeth Kuball, Patricia Yuu Pan, Janet M. Withers

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

Michael Spring, Vice President and Publisher, Travel

Brice Gosnell, Associate Publisher, Travel

Suzanne Jannetta, Editorial Director, Travel

Publishing for Technology Dummies

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Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

Contents

Title

Introduction

How to Use This Book

How This Book is Organized

Icons Used in This Book

Part I : Getting Started

Chapter 1: Knowing Your Numbers

Understanding Your Risk for Heart Disease

Determining Your Resting Heart Rate

Figuring Out Your Body Weight and Body Composition

Measuring Your Strength and Flexibility

Figuring Out Your Flexibility

Taking a Look at Your Walking Endurance

Chapter 2: Going for Your Personal Gold

Looking at the Six Essential Characteristics of Goals

Understanding the Different Types of Goals

Starting the Goal-Setting Process

Goal-Setting Worksheet

Chapter 3: Getting in Gear

Putting Your Best Foot Forward

Searching for a Good Sock

Dressing Well for Walking

Shopping in Catalogs for Your Walking Gear

For Women Only

Getting Hip with Reflective Gear and Carryalls

Chapter 4: Nutrition for Walkers on the Run

Fueling Your Body with the Basics

Playing the Numbers Game

Taking a Look at the Food Pyramid

Keeping Other Nutritional Factors in Mind

Understanding Why Diets Don’t Work

Outlining Special Eating Strategies for Walkers

Avoiding Fast Food and Junk Food

Chapter 5: Walking Logistics

The Four Levels of Walking

Structuring Your Walking Program with the FIT Formula

Safety First

Walking in All Kinds of Weather

Part II : Basic Training

Chapter 6: Warming Up and Cooling Down

The Wisdom of Warming Up

The Perfect Warm-Up

No Time for a Stretch

Ease On Down the Road

The Perfect Cool-Down

An Important Word About Stretching

Chapter 7: Lifestyle Walking

Who Is a Lifestyle Walker?

The Lowdown on Lifestyle Walking

Focus on Form

Lifestyle Walking Routines

Moving and Improving

Calorie Counter

Chapter 8: Fitness Walking

Who Is a Fitness Walker?

Fitness Walking Defined

Focus on Form

Fitness Walking Routines

Moving and Improving

Calorie Counter

Chapter 9: High-Energy Walking

Are You Ready for High-Energy Walking?

High-Energy Walking Defined

Focus on Form

High-Energy Walking Routines

Calorie Counter

Welcome to the Gray Zone

Chapter 10: Walk-Run

Who Should Try Walk-Run?

Why You May Want to Try Walk-Run

How Much Is Enough?

Focusing on Form

Developing a Walk-Run Routine

Calorie Counter

Minding Your Pace

Part III : Beyond the Basics

Chapter 11: Strength Training Exercises for Walkers

Four Reasons Walkers Should Weight Train

Getting a Grip on Muscle Lingo

Weight Training Basics

The Walker’s Weight Training Routine

Chapter 12: Stretches for Walkers

Defining Flexibility

Being Flexible about Your Stretching Program

Which Stretch Is Best?

Chapter 13: Advanced Walking Routines

Interval Training for Speed

Sample Speed Interval Routines

Tempo Training

Adding Play to Your Workouts

Chapter 14: Advice for Special Needs

Walking through Pregnancy

Walking When You’re Older

Starting from Scratch

Keeping Fido Fit

Chapter 15: A Pain in the . . .

Blisters

Corns and Bunions

Neuromas

Plantar Fasciitis

Shin Splints

Lower Back Pain

Oops Injuries

Chapter 16: The Complete Treadmill Guide

Walking on a Belt Versus a Beltway

Buying a Treadmill

Reading the Readout

Preventing Tread Dread

Six Steps to Treadmill Safety

Chapter 17: All Roads Lead to Fitness

Hill, Yes!

Strolling on the Beach

Walking in Circles

Hitting the Trails

Mall Walking

Water Walking

Part IV : The Part of Tens

Chapter 18: Ten Great Gadgets for Walkers

Taking a Pole

Wiping Out Calories

Measuring Your Heart Rate

Walking a Mile with a Camel

Taking Time to Walk

Lighting up Your Life

Refreshing Your Sole

Cutting Footloose

Getting Help from Walking Aids

Getting Guidance from a Genius

Chapter 19: Ten Great Sources of Walking Information

Magazines for Walkers

Web Sites Worth Visiting

Your Local Mall

The Government

TOPS Club, Inc.

Travel Clubs

A Personal Trainer

Catalogs

Other Walkers

Chapter 20: Ten Ways to Stay Motivated

Reach for a Goal

Write It Down

Entertain Yourself

Surfing the Net while You Walk

Think!

Find a Buddy

Walking with Fido

Have a Destination

Walk in a Nice Place

Reward Yourself

Compete

Walk for a Cause

Appendix: Walking Resources

Introduction

Angel, a woman who attends a weekly Internet chat that I host, used to be very skeptical about using walking to get in shape. I encouraged her for weeks to give it a try, but she didn’t believe that something as simple as walking would help her improve her fitness level and lose weight. Finally, thanks to a lot of nagging on my part, she agreed to give it a try. After about eight weeks of steadily and faithfully walking five times a week, she excitedly reported to the group that she had lost 20 pounds. “I can’t believe it works, but it definitely does!” she told the group. Now everyone is on board. Each week we all pledge to complete a weekly exercise and diet assignment, which invariably includes an element of walking.

Like Angel, many people have trouble believing that the act of putting one foot in front of the other can be an effective way of exercising. And, just like Angel, those who take those first steps and keep on going almost always come to appreciate the impressive benefits of a walking program. Here are only a few ways that walking can help you:

Walking is safe and easy to do for nearly everyone, including older folks, pregnant women, and those who are very out of shape. Almost everyone can start out — and continue — a fitness program with walking. Walking is one of the easiest workouts in the world to continue throughout your entire life.

You can lose weight by walking. A large study sponsored by the National Weight Control Registry found that more than 80 percent of long-term “losers” used walking as their primary form of exercise. The faster you walk and the more you weigh, the more calories you will burn. In fact, walking burns about the same number of calories per mile as running.

Walking is one of the most adaptable workout activities around. You don’t need to walk for an hour straight to make your walking program effective and to achieve your goals. You can accumulate this hour over the course of a day, which means that you can adapt your walking program to fit your lifestyle and schedule. And, because there are four levels of walking, your program can grow with you as your fitness level improves.

Walking can help you live a longer, healthier life. The health benefits of walking include decreased blood pressure and an increase in HDL, or “good,” cholesterol by up to 6 percent, according to one study performed at the Cooper Institute for Aerobic Research. Scores of studies support the theory that walking just a few miles a week may help prevent heart disease, diabetes, and some forms of cancer.

Walking is an effective way to preserve bone density and prevent osteoporosis, a disease in which bones become brittle, increasing the likelihood of fractures. Because walking is a weight-bearing activity, it places stress on your bones and stimulates the growth of bone cells. But because it is low impact — less than half the impact of running — you have little chance of injuring yourself.

Walking offers emotional benefits. Study after study has found that it helps counter depression and relieve stress. Walking refreshes the spirit, often giving you a break from your hectic life. It’s a wonderful way to stop and smell the roses without actually having to stop!

This is just a snapshot of the things walking can do for you. It seems that nearly every day some new study, some new piece of evidence, is published extolling yet another of walking’s virtues.

Perhaps that’s why you bought this book. Like 67 million other people in this country who log over 201 million miles a year, you want to take advantage of all of the great things a regular walking program can do for you. Whether you want to improve your health or your appearance, lose weight, get stronger, feel good about yourself, or all of the above, walking can help you get to where you want to go. This book can help you do that by telling you everything you need to know about starting and maintaining a walking program.

How to Use This Book

You can use this book in one of two ways:

You can read it from cover to cover to discover everything you need to know about starting and maintaining a walking program.

You can use it as a reference to look up specific topics about walking and exercise in general. Novices can look up anything related to walking to help them advance their programs. Experts can use this as a reference to find out about the latest walking-related information.

How This Book is Organized

Fitness Walking For Dummies is divided into four parts. The chapters within each part are grouped together to cover a lot about a general walking-related topic. Read in its entirety, each section gives you a complete overview of this topic. However, you can read each chapter separately to find out about a specific concept. I refer you to other chapters if I cover something in greater detail elsewhere in the book. Here’s a brief overview of the four sections:

Part I: Getting Started

In this part, I give you all the information you need to start a walking program. I explain why it’s important to know your starting point and to have clear, specific goals for your walking program. I tell you everything you need to know about walking gear, especially walking shoes. I give you the skinny on basic nutrition and then tell you how to eat for optimal walking performance. I explain how to design a walking workout to meet your goals, how to walk safely and stay injury free, and how to deal with walking in all kinds of weather.

Part II: Basic Training

This part starts out with a brief overview of how to structure your warm-up and cool-down. The rest of this part is devoted to the four different levels of walking. Level 1, lifestyle walking, is perfect for exercisers just beginning a walking program. Level 2, fitness walking, picks up the pace for added health benefits and increased weight loss and is the type of walking most exercisers choose as their main form of activity. High-energy walking, Level 3, is similar to race walking, only you don’t have to be competitive to reap its calorie-burning, heart-pumping, body-shaping benefits. Finally, for those who like to exercise in the fast lane, Level 4, walk-run, lets you experiment with faster paced walking and running for the ultimate calorie burn without undue risk of injury.

Part III: Beyond the Basics

In this part, I home in on topics that can help your walking program become more interesting and effective. For example, I give you the ten best weight training exercises and the ten best stretches for walkers. You find out how to spice up your routine with advanced techniques, what to do to avoid walking injuries, and what type of program works best for special circumstances like pregnancy and loss of balance as you get older. I also take you step by step through buying and using a treadmill. Finally, I discuss some fun ways to vary your routine by walking on the beach, through the woods, around the mall, or in the swimming pool.

Part IV: Part of Tens

This part is devoted to topics that can help you improve your walking program and, in some cases, your health. I give you ideas for gadgets and gear to enhance your walking experience. I tell you where to find even more information about walking. In conclusion, I provide ten great pieces of advice on how to stay motivated about walking for years to come.

Icons Used in This Book

Throughout this book, I offset some information with a series of icons. When you see an icon, you will know what type of information is coming and that it’s so important I’m giving you a heads up. Here’s a list of all the icons I use.

This icon lets you know that you’re about to encounter some advanced walking terminology, such as “target training zone” or “lactic acid.” This information may help you structure your walking program and interpret walking information that you may read elsewhere.

This icon highlights my recommendations on best buys, great products, excellent Web sites, and other walking-related items and issues. Flip to the appendix to find a reference section listing further information on anything that’s earned the Dummies Approved label.

The Beware icon warns you about everything from wasting your money to staying safe in certain situations. When you see this icon, pay extra attention to what I’m telling you.

This icon lets you know when I’m about to dispel a common myth about walking or some other topic. For instance, when I dispel the myth throughout this book that running burns more calories than walking, the Myth Buster icon will be there to reinforce the fact that, mile for mile, you burn about the same number of calories walking as you do running.

Whenever I have a good story or real-life example to help illustrate a point, I use the Anecdote icon. My stories range from wacky to inspirational.

This icon highlights good ideas and strategies to help make your walking program more effective. It also flags ideas on how to save money and time.

You see this icon in Chapters 11 and 12. This icon underscores the importance of using good form and technique to increase the effectiveness of your program and to prevent injury.

This icon appears in only Chapters 11 and 12. It suggests that you skip or modify an exercise to accommodate any injuries or joint problems you have, such as a bad back or a sore knee. Even if you don’t have any problems, this icon gives you a heads up to take special care during an exercise to protect certain body parts.

Part I

Getting Started

In this part . . .

I tell you everything you need to know to personalize and perfect your walking program in this part. Chapter 1 explains the importance of testing your fitness level before you start your walking program and then retesting it periodically. I also give you step-by-step instructions on how to do the tests I recommend. Chapter 2 discusses one of the most important ways to stay pumped about your walking program: goal setting. In Chapter 3, I tell you everything you need to know about walking gear, especially how to buy walking shoes and how to lace them properly. Then, in Chapter 4, I give you a basic nutrition lesson and offer some tips on how to apply these basics to your lifestyle and level of activity. The final chapter in this section focuses on walking logistics. I introduce the different levels of walking, explain how to structure your walking program by using the FIT formula, and give you some tips on how to deal with inclement weather.

Chapter 1

Knowing Your Numbers

In This Chapter

Understanding why you need to know your starting point

Determining your risk of cardiovascular disease

Knowing what your resting heart rate and blood pressure mean about your health

Measuring body fat and body mass index (BMI)

Testing your heart, lungs, and endurance

Assessing strength and flexibility

Understanding why you have to retest

Figuring out your personal testing scorecard

W hen you go out for a walk, certain signposts mark the progress of your workout. For instance, when you walk past the yellow house on the corner of Fair and Franklin, you know that you’re about a half mile into your walk. You may also measure your workout progress by how long you’ve been walking or by how tired you feel at certain points along your route.

To measure the progress of your entire fitness program, you can determine some physical and health signposts. That’s why you evaluate your fitness level before you begin your walking program. By knowing where you’re starting from, you can eventually see how far you’ve come.