Prevent, Halt & Reverse Heart Disease by Barry Franklin & Barry A. Franklin Ph.D

Author:Barry Franklin & Barry A. Franklin, Ph.D.
Language: eng
Format: epub
Publisher: Workman Publishing Company
Published: 2013-10-15T00:00:00+00:00

55. Walk Briskly

Brisk walking, also called “power walking,” is one of the easiest and most effective aerobic activities. It can be done anywhere, virtually by anyone, and takes no great expertise. In addition, the chance of injury is low. Walking does not jar joints or strain muscles as much as jogging does. And if you allow for gradual conditioning, walking is especially appropriate for novice exercisers and overweight people.

A generally accepted standard for cardiovascular and weight-control benefits is 12 miles of brisk walking per week. This equates to four 45-to-51-minute walks per week of three miles each. If you need to lose a great deal of weight, you might consider a more frequent schedule.

Intensity counts. Brisk walking is just that—brisk! It’s not a casual stroll. Practice good form. Walk with a straight spine and a high center of gravity. Don’t lean forward too much. Keep your chin up, shoulders back. With your arms swinging upward to shoulder level, your stride should be purposeful. Think of the pace as one you would use if you were late for a doctor’s appointment. And that may be faster than you think. As University of Florida research associate Dr. Glen Duncan explains, “Studies show that most people think they’re pushing themselves harder than they really are when walking for exercise. So it’s important to concentrate on keeping your heart rate up for maximum benefit.”

Although you don’t need any special gear, make certain you have a pair of comfortable, sturdy shoes that have arch supports and that elevate the heel one-half to three-quarters of an inch above the sole of the foot. Clothing should not be binding.

Start by picking a pleasant place to walk (outdoors in good weather; inside at a YM/YWCA, health club or mall in bad weather). Begin by walking slowly as a warm-up, then increase your pace over a 5-to-10-minute period and gradually swing your arms faster. This action forces your legs to keep pace with your arms. Pumping your arms frees your hips for longer, faster steps. After about 10 minutes, you should be walking in full stride at your aerobic pace. You should feel “dewed,” but your breath should be steady. You should never feel breathless. Keep up this pace for 45 minutes, then cool down by gradually slowing your pace over an additional 5 to 10 minutes.

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