Tina Vindum's Step-by-Step to Dynamic Walking

Tina Vindum's Step-by-Step to Dynamic Walking

Posted by Tina Vindum on March 8, 2007 - 4:22pm.

Mind the 10% rule. This is not a race. It is the rest of your life. So don't overdo it. If you are currently walking or jogging 20 minutes, only add 10 percent to your time/mileage per week.

Feel the burn. To burn fat is it better to walk at a high intensity for a short period of time, or at a low intensity for a long period of time? While it's true that exercising at a slower pace burns more fat, the total number of fat and calories is small. Tip: Remember that it takes 3500 calories to burn one pound of fat so you'll need to bump up your time and intensity.

Stay loose, avoid injuries! Whether it's due to a lack of confidence or a determination to lose weight f-a-s-t, beginners are particularly prone to tensing up when they work out. But tense muscles can't support the inevitable strain exercising puts on your body, so you have to stay loose. Relax the muscles you're not working, and focus on the ones you are. You'll have more energy and get better results.

Cool down. Stretching is a vital part of your cool down after your workout sessions because it lengthens tight muscles, increases circulation, prevents injury, and removes waste from your system.
Tips: First, hold a stretch for 20 to 30 seconds, or three diaphragmatic breaths. Second, inhale to prepare for the stretch, and exhale slowly for three counts while lengthening the muscle. Finally, never lock a joint when stretching. For example, keep a slight bend to your knee when performing a hamstring stretch.

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How to warm up

by Statuesqueone on April 25, 2007 - 3:25pm

Not sure the best way to warm up for walking. I always thought that slower walking was a good warm up but maybe there are better warm ups? Would have been nice if Tina would have included some suggestions.

hope this helps

by Vicki_R on April 26, 2007 - 1:17pm

http://www.tourismvictoria.com/Content/EN/297.asp

I agree!! Here is a site that will help you so you can hit the ground walking!! Hope it helps.

Thank you.

by viva_nova on April 26, 2007 - 5:47pm

Love the tips, and I'm glad Lime offers a great system of keeping track of our walking! I think more people should get involved though!

I agree

by Vicki_R on April 27, 2007 - 11:52am

It's amazing to see how many miles you have clocked. It makes you feel like you have accomplished something. I agree, LIME is doing a great job. Glad we have the site. Really nice to read some of the testimonials as well. Check them out or post one yourself.

Warm up by walking

by Statuesqueone on April 27, 2007 - 8:01pm

Hey VickiR, I checked out your link and it appears that walking for five minutes at a slow pace is the best way to warm up. Thanks for finding that for me. It also said that I should stretch but I don't really like the idea of stopping after five minutes to stretch so think I will save the stretching til the end of my walk.

how is it going?

by Vicki_R on June 18, 2007 - 6:35pm

How has the walking been going? I was in NYC and clocked something like 12,000 steps on Saturday my niece advised me. She was monitoring the walking for us. It felt great and I didn't feel it, must have been all that shopping that helped.