Hello Everybody,
When we say we want to be fit we usually mean we want to lose weight. A fitness walking program will do both, but you can accelerate weight loss by doing an exercise program as well.
Seniors who take part in endurance exercise such as a fitness walking program should also consider resistance exercise. This can be callisthenics or weight training. I am not suggesting that the average Senior trots down to the local gym and starts a major weight training program. Although weight training is fine, if properly carried out, I have always preferred callisthenics. If combined with fitness walking this will greatly improve your overall health.
Use the good old callisthenics we all know well. Push ups, sit ups, toe touching. Do them a minimum of two or three times a week. Do each exercise eight to fifteen times, relax and do it again. You will already be exercising the lower body if you do a fitness walking program, now you are exercising the upper body.
If you do decide to use weights use light weights and start slow. Do not hold your breath during exercise as this may increase blood pressure, Use slow steady movements and breath out as you lift. You can then breath in as you relax. Slight muscle soreness, particularly at first, is normal. But don’t give yourself muscle pulls or work until you find it difficult and exhausting.
Another way of increasing fitness is by Power Walking. This is just fitness walking done quicker, but it can have a dramatic effect on weight loss as is shown in this article from the Discovery Channel.
“Power walking strengthens your whole body and is a particularly effective form of exercise as it raises the heart rate and gives a moderate cardiovascular workout - it also improves general fitness levels and helps build stronger bones.
Power walking is one of the easiest and safest ways for people to get fit and lose weight. Power walking is basically just fast walking but combines all the benefits of ordinary walking - low impact exercise with little risk of injury - with many of the more energetic aspects of aerobic activities such as running or cycling, providing a good workout for the heart and lungs.
Power walking burns up calories, helping you to maintain a healthy weight - which can help reduce the risk of diabetes and heart disease.
Power walking strengthens your whole body and is a particularly effective form of exercise as it raises the heart rate and gives a moderate cardiovascular workout. It also improves general fitness levels and helps build stronger bones without putting too much stress on the joints.
Power walking for 30 minutes four or five times a week enables you to burn up to a pound of body fat every couple of weeks.
You should warm up and cool down before and after any exercise, even walking. Don’t stretch before you start, warm up by walking slowly at first, walk for around ten minutes and then stretch out the calves, hamstrings and thighs. Stretching before warming up can cause torn muscles. When you get to the end of your walk allow five minutes to slow down and let your heart rate return to normal.
If you are focusing on speed walking or high mileage, buy a shoe with a little more cushioning in the mid-sole, the area between the tread and the inside of the shoe.”
The fact is you don’t need to lose strength just because you are old. Anybody whatever their age loses muscle and becomes weaker if they do not exercise. So strength and exercise go together and if you keep your strength you keep your independence.
See you soon,
Peter Stockwell
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