It’s best to dress lightly when you do physical activity. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness. If you feel any pain, ease off the stretch. Stretches should be held for about 20 seconds. Start each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed.Īfterwards, gently stretch your leg muscles – particularly your calves and front and back thighs. The best way to warm up is to walk slowly. increasing the distance you walk quickly before returning to a moderate walking pace.increasing your walking speed gradually by including some quick walking.You can increase the intensity of your walks by: ![]() Our bodies tend to get used to physical activity, so continue to increase your intensity as you improve your fitness levels. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. Instead, pace yourself so that you can still talk. Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. As your fitness improves, you will be able to walk a longer distance and use more energy. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. A comfortable intensity for walkingįor most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre – it’s just that walking takes longer. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more. You can measure your movement throughout a day and compare it to other days or recommended amounts. Wear a pedometer while walkingĪ pedometer measures the number of steps you take. Some people find that keeping an activity diary or log also makes it easier. You may find that asking someone to walk with you will help make it a regular activity. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. Try to make walking a routine – for example, try to walk at the same time each day.
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