BY ANDREA METCALF
Walking is one of the best forms of exercise. You can fit it into your life without too much trouble, and it provides an excellent cardiovascular workout. Just as importantly, people stick to their walking programs more often than they do other types of exercise.
Here’s what I call the “F.A.S.T.” program for getting the most out of walking:
“F” stands for friends and frequency. You’ll be more likely to remain motivated if you walk with a partner or partners. In addition, try to walk every day for at least 30 minutes. If that’s not possible, walk at least three days per week.
“A” stands for abs. Stand tall while you walk, and pull your abs in toward your spine. This will help keep your waistline in check, and it can reduce back pain as well.
“S” stands for stride and sideways. While walking, vary the length of your strides. Use both short, quick steps and long, rocking paces to modify the intensity of the exercise and the muscles worked. In addition, walk sideways from time to time, as this will significantly increase your caloric burn. It will also stretch and strengthen your thighs and glutes.
“T” stands for tempo. Try taking 30 paces quickly with a short stride, then 10 paces slowly with a longer stride. This will burn more calories than walking at a steady pace.
By using these F.A.S.T. techniques, you’ll get more out of each step. Also consider the Walk-ilates™ program described in my book Naked Fitness.
-Originally posted on Fitstudio.com by Andrea Metcalf
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