From Kristen Dowell, Fitness Instructor and Personal Trainer
The long days and warm weather is a welcome change for those of you who rely on walking as your main source of exercise. You can safely navigate the streets without fear of slipping on ice, and without the extra prep time needed to arm yourself with the endless layers of clothing, and of course, tissues! Walking is an easily accessible (and free!) form of exercise, and it can be an effective tool for increasing your level of fitness. However, at some point during your walking career you are bound to hit a plateau when you no longer see the results you once enjoyed. When this happens, there are 3 categories of adjustments you can make to your routine, each one of them having the ability to rev up your results:
1. Adjust the frequency. This one is a no-brainer. If you typically walk twice a week,
add a third session. To prevent boredom, research other routes. Visit local parks outside of your neighborhood, if you’re used to walking at a track, switch things up and try the town.
2. Adjust the duration. If your legs have been traveling the same
distance walk after walk they are begging for change! Sneak in an extra 10 minutes each day,
or challenge yourself once a week and double your mileage.
3. Adjust the intensity. This is the category in which you can get the most
creative. If you don’t have the extra time in your week to tackle #1 or #2 above,
then you must work smarter during the time you have.
Here are a few ways to spice up the jaunts:
- Grab a stopwatch and prepare to break up your walk into timed sections:Let’s say you typically walk for 30 minutes. This time walk at your normal pace for 40 seconds,and then speed up your pace for 20 seconds. Repeat this over the course of the entire trip.
- Get inclined! Adjust your route so that the same 30 minutes contains more hills than usual.
- If you’re feeling brave, center the entire session at the base of one large hill or staircase.
- Count how many times you can go up and down the hill in those 30 minutes. Try the same route in a month to see if you have improved.
- Play! When was the last time you skipped down the street? If it’s been a few decades, you’re missing out! This activity might be best done at a walking/jogging track or park where uneven sidewalks aren’t a safety hazard. Substitute your regular gait with measured bouts of skipping, galloping, side shuffles or backward walking. These fun substitutions will wake your muscles from their boredom and burn more calories in the same amount of time.
Even with the implementation of the above changes, you will eventually hit another plateau.
Never fear! Refer back to the above list and make another tweak to the frequency,
duration, or intensity.
No matter your strategy, be sure to include a warm up period in the beginning of the walk.
Here you travel at a slower pace and allow the muscles to prep for the workout ahead.
And whatever you do, be sure to allow time at the end to adequately stretch the lower body.
Lengthening the muscles after they’ve been working will help prevent soreness, and the
increased flexibility will make your next walk that much more enjoyable!
Happy Exercising!
Kristin Dowell