written by John Ashworth
Owner, The Fitness Nomad
One of the great challenges for the avid walker (myself included) is in increasing the intensity of the movement. Yes, walking is great exercise. Yet, the challenge is that as you become more fit, it becomes more and more challenging to get a significant heart rate response and to really feel like you’re working hard enough.
Fortunately, there are plenty of choices when it comes to increasing the intensity of your walking program.
First, make sure to go at a good pace. I see too many people strolling instead of walking. And I mean walking with purpose and fortitude and with the arms fully engaged in the exercise.
Second, head for the hills! Now, when I lived in San Francisco, that was easy. Around almost any corner, there was a nice size hill, and the views were spectacular! Here in Wisconsin, it is more difficult. But this is no Illinois, and you might be surprised how easy it is to find hills of varying grades just outside your front door. And if you can work them into your loop, you can add significant intensity to your walk.
Don’t be afraid to commit to driving somewhere a couple of days per week to find a good walk either. There are plenty of them around here, and changing the scenery will inspire you. The greatest thing about walking is that it places you in direct connection with your environment. This can really do something special to your spirit, and will help motivate you in the long run. It is also an excellent way to vary your exercise routine.
Third, here are 5 Exercises you can use to “Step-UP Your Walk”
Note: all of these exercises can be done at regular intervals during your walk. And intertwined with some good hills will help increase your average heart rate. And an increased average heart rate means more benefits from the exercise.
I’ll see you on the path…
Step-ups
Squats
Lunges
Bench Push-ups
Heel Raises
Bonus for Superstar Walkers…
1. Star Jumps – these are also great for your bone strength and health!
Yes, it’s mostly leg exercise for now. But that’s because I didn’t want to throw too many at you all at once, and also because those leg muscles are big and strong and help increase that heart rate.
Don’t forget to breath.
Also, if you would like pictures of these exercises, you can send email to: john@thefitnessnomad.com
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