Wednesday, 18 May 2011

Make Your Walks Go A Longer Way

While I was in Lagos, I went for a walk with my Aunty. She tries to go for 30+ minute walks a few mornings a week. My Uncle's opinion was - the walks weren't really effective (because she was strolling, lol my Uncle's funny) especially as it's so hot in Nigeria, you don't have to do much to break a sweat.

Funnily enough, 5 minutes into the walk, I was sweating. And I wasn't even walking at a brisk pace so don't be decieved by Nigeria's heat... push yourself a little more :)~

To make the walk a little more effective, I suggested a few things to my aunt:
  • Pick a destination about 50m ahead. Pick up the pace (power walk, fully involving the arms) until that destinations's reached. Slow down for no more than a minute and repeat as many times as possible
  • At different intervals, stopping at a kerb and performing step ups (stepping up and down) for one minute as fast as possible. Continue walking and repeat after a few minutes of rest. Repeat as many times as possible
  • There were a few things I was going to suggest but because of issues with her knees, I didn't.
If you like walking and are just not ready to start jogging/running yet, try this:
  • Warm Up for at least 5 minutes, start at a slow pace and slowly pick up your pace. At the 4 minute mark, she should be power walking - taking long strides at a quick pace and using your arms to propel you forward
  • Intervals: Power walk (or take it to a light jog) for 30seconds, slow down for 1 minute. Repeat 10 times.
  • Walk at a gentle pace for 3 mins.
  • Step ups -  1 minute (if you can jog up and down the kerb), rest for 30seconds. Repeat at least 5 times.
  • Walk for 3 minutes.
  •  Stop. Perform 15 squats, see illustration below:

Start standing upright, with your hands behind your ears

Slowly sink downwards like you would on a chair. 
Main points for squats:
- Keep your shoulders back and your chest open. and your heels should stay on the floor the entire time.
- Return to starting position by pushing your heels into the floor and standing up. Squeeze your bum. <-- 1 squat.
Squats are great for strengthening your glutes (bum).
  • Rest for 15 seconds and repeat the squats for 3-4 sets.
  • Walk for 5 minutes at a slower pace.
  • Stretch (I'll include stretching pictures to this post later this week).
Try the above and please let me know how it goes.

If you can't do the step ups and the squats, do either of them... and slowly build up to doing both.

REMEMBER: If you're new to exercise, consult a professional to help you with technique. If you have any health issues, always confirm with your Doctor before doing any exercise. 

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