Agriex

Fitness  Tips

Walking workouts on the treadmill:

Health Walk:

When to do the Health Walk 
May be done daily, or used as a recovery day for those alternating with other walking workouts.

Benefits
Builds long-term health and well-being. Medical studies have shown an association with walking 30-60 minutes daily with reduced risk of cancer, heart disease, stroke, type II diabetes, gall bladder disease. It is a also associated with increased longevity and decreased risk of hip fracture in those over 60.

Health Walk Workout
- Start at an easy pace for 5-10 minutes.
- Stop and do a stretching and flexibility routine for 5 minutes.
- Continue, walking at a pace that brings your heart rate up to 50-60% of your maximum heart rate (MHR).
- This is a comfortable pace where you can carry on a full conversation comfortably although you may be breathing harder than usual.
- Walk for 30-60 minutes.
- End with 5 minutes of gentle stretching and flexibility exercises.

 

Fat-Burning Walk:

When to do the Fat Burning Walk
May be done daily, or used as a recovery day for those alternating with other walking workouts. Those wanting to lose body fat should do this walk most days of the week.

Benefits
This workout gets the body to use stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned are fats. Walking faster or slower burns a smaller percentage of fat.

Fat Burning Walking Workout

  • -Start at an easy pace for 10 minutes (this burns off the stored blood sugar and glycogen and tells the body to get ready to burn fat.)
  • -Stop and do a stretching and flexibility routine for 5 minutes.
  • -Walk 30-60 minutes at a pace that brings your heart rate up to 60-70% of your maximum heart rate (MHR).
  • -This is a comfortable pace where you can speak in full sentences although you will be breathing harder than usual.
  • -Cool down with 5-10 minutes at an easy pace.
  • -End with 5 minutes of gentle stretching and flexibility exercises.

 

Distance Walk:

When to do the Distance Walk
Once per week. Those who are training for a multi-day walk should perform two distance days back-to-back each week.

Benefits
Builds endurance and burns off calories (approximately 100 per mile for 150-pound person.) Those training for longer distance events should build up their mileage steadily. Those training for a 5K or 10K competitive walk should exceed the event distance by a mile or two in their distance workout.

Distance Walking Workout
- Start at an easy pace for 5-10 minutes.
- Stop and do a stretching and flexibility routine for 5 minutes.
- Resume your walk at a pace that brings your heart rate up to 65-80% of your maximum heart rate (MHR).
- This is a comfortable pace range between being able to speak in sentences to being able to speak only in short phrases.
- Walk for 5-10 miles, or longer if you have built up your endurance.
- End with 5 minutes of gentle stretching and flexibility exercises.

 

Aerobic Walk:

When
May do this workout every-other day. On the days in between, do the health walk or the fat-burning walk.

Benefits
Improves aerobic fitness, increasing the number and size of blood vessels in the muscles and increasing your lung power. At this intensity, 50% of your calories burned are fats, 1% are proteins and 50% are carbohydrates. The aerobic phase of your workout should be of 50 minutes or less to prevent build-up of lactic acid.

Workout

    -Start at an easy pace for 5-10 minutes.
  • -Stop and do a stretching and flexibility routine for 5 minutes.
  • -Continue, walking at a pace that brings your heart rate up to 70-80% of your maximum heart rate (MHR).
  • -This is a quick pace where you are breathing hard and able to speak in short sentences.
  • -Walk for 30-50 minutes at this pace.
  • -Cool down with 5-10 minutes at an easy pace.
  • -End with 5 minutes of gentle stretching and flexibility exercises.

 

Threshold Walk:

When
May do this workout 1-3 times per week, alternating with an easier walk day or a rest day.

Benefits
Increases your athletic performance by bringing your body up to the anaerobic threshold. It is used by racewalkers to improve their VO2 maximum (the highest amount of oxygen one can consume during exercise). Improves endurance at speed.

Workout
- Start at an easy pace for 5-10 minutes.
- Stop and do a stretching and flexibility routine for 5 minutes.
- Continue, walking at a pace that brings your heart rate up to 80-92% of MHR for no more than 50 minutes. You can also use the variation below.
- This is a fast pace where you are breathing very hard and can only speak in short phrases.
- End with 5 minutes of gentle stretching and flexibility exercises.

Variation (After warm up and stretching)
Threshold Workout #1 - Speed
- Walk fast for 8 minutes or 1 kilometer at 85-92% of your max heart rate.
- Then slow down to an easy pace for 2 minutes.
- Repeat this for 3-4 repetitions.

 

Economy Speed Walk:

When
Once per week.

Benefits
Builds speed ability and technique.

Workout
- Start at an easy pace for 5-10 minutes.
- Stop and do a stretching and flexibility routine for 5 minutes.
- Resume at comfortable pace for a minute.
- Walk as fast as you can for 30 seconds.
- Slow to a comfortable pace for 2 minutes.
- Repeat the fast-30 seconds/slow 2 minutes 8-12 times.
- End with 5 minutes of gentle stretching and flexibility exercises.

 

By , About.com Guide, thank you to http://walking.about.com for the helpful articles

info@treadmillreviewsource.ca