Think you've read all there is to know about walking? You're not even close! Check out these fun, easy, downright sneaky ways to beat boredom and get fitter, leaner and sexier simply by hoofing it.

* Burn big-time calories: if you boost your pace from 3.5 mph to 4.5 mph you'll burn 50 per cent more calories. That means a 150-pound person increasing his/her pace from 3.5 mph to 4.5 mph can burn 230 calories in 30 minutes instead of 130 calories. Crank it up to 5 mph and you could do away with another 50 per cent or more.

Be forewarned: Five mph is intense. It's known as break-point speed, the pace at which you'd typically start to jog because it feels easier than walking. But stick with a walk and you'll actually burn more calories than you would jog at that pace.

* Walk right for a body that's tight: When you walk with the proper form, all your body's key muscle groups benefit, says Fenton. His technique tips:

- Stand tall with your eyes forward and your chin parallel to the ground.

- Tighten your abdominal muscles slightly to avoid excessive arch in your lower back.

- Push forcefully off the toes as the foot leaves the ground on each step.

- Bend your arms at about a 90-degree angle - they'll swing faster and allow for a speedier pace than extended arms. Keep your elbows close to your body. Don't swing your arms across your body or side to side like you're rocking a baby.

* Take more Steps: The faster you go, the shorter your stride and the more calories you burn. The more steps you take per minute, the more you tax your legs - and increase their power.

* Push yourself... it's easy as 1-2-3: To keep your pace up, count steps. A pedometer can help you. Try Titan's CAL. TRACK. Figure 120 steps per minute are about 3 mph; 135 steps per minute are about 4 mph; and 150 steps per minute is roughly 4.5 to 5 mph. If you don't own a pedometer, a nifty counting shortcut is to keep track of the number of steps you take in 20 seconds and multiplying by three to calculate steps per minute.

* Step up to firm up your abs: When you stride correctly, you automatically give your abs a killer workout. Don't just suck in your gut. Instead, pull your abs back toward your spine and then up. You should also pull up through the pelvic floor, which connects with your abdominals.

* Keep the blahs at bay: If you're feeling bored with your usual walk, challenge yourself with interval training. This technique involves alternating shorter speed segments with longer, slower recovery segments for 15 to 30 minutes total, and increases your overall speed because it builds stamina and endurance. It's best to sandwich this workout between two easy days to allow for maximum muscle recovery. A sample interval workout looks like this: Start with a five-minute warm-up, then speed up to a fast pace for one to three minutes. You should be able to speak but not carry on a conversation. Next, slow down to a recovery pace for one to three minutes. Then, keep repeating the cycle: one to three minutes at the fast pace; one to three minutes to recover, one to three minutes at the faster speed; one to three minutes to recover. Finally, reduce speed and cool down for five minutes.


- Guess how long it will take to get to the building/lamp post/tree in the distance there - and try to beat that time.

- Hold your belly in for an entire block.

- Pick a person in the distance and try to catch up to him/her.

- Try not to let anyone overtake you during your walk.

-Walk with someone who strides faster than you do.

- For some good fun, recruit at least two other walkers for a Red Indian Run.

Here's the drill: Walk in single file with your teammates. After a minute or two, the last one in line must sprint to the lead position. Keep switching leaders. This game will help you increase your speed with the sprints to the head of the line.

* Pull your own weight: Focus on where, and how, you carry your body weight. Stand straight and feel your weight in two places on your feet: in the front of your foot just below the intersection of the first and second toes and on the outside of your heels. That means your weight is evenly distributed. Think about transferring your weight through these two places when you are walking - landing on the heel, and rolling through to the toes. The better your balance, the faster you can go.

* Breathe to better your workout: Timing your breathing to your strides can put you in what athletes call the zone, a meditative state in which body and mind are working together. When your mind focuses on your body, your muscles actually contract and extend more intensely, so you'll end up pushing yourself harder. Paying attention to your breath is the best way to get into this state. Try counting your breaths as you walk. A good pattern is to inhale for a count of four, then exhaling for a count of four. You'll create a rhythm that you can match with your steps.

* Weight it Out: If done properly, walking with weights can increase your calorie burn 5 to 15 per cent. The caveats:

- Use 3-pound weights, max; anything heavier puts too much strain on your arms and shoulders.

- Use only wrist weights. You need to swing your arms to get any real benefit, but holding dumbbells can throw off your stride and strain muscles and ligaments. Gripping hand weights too hard can also crank up your blood pressure, not to mention tire your arm and shoulder muscles long before your legs.

- Skip the ankle weights. They can cause injury to the knees, hips and lower back.

* Head for the hills: When you're ready to really get your butt and thighs in gear, push the incline button on the treadmill or make a beeline for the nearest flyover/hill. Even a modest 3 per cent to 5 per cent incline will substantially notch up the calories you burn. Focus on taking quicker steps to get your heart rate up. But don't let your posture go to pot - all the good alignment rules still apply. To maintain speed going downhill, bend your knees slightly. Landing on straight legs is bound to cause an injury, or at least pain.

* Power your performance: You need to hydrate while you walk to keep your energy up. Drink at least half a glass every 15 minutes.

Copyright © 2008 - 2010 bodyhealthbeauty.org. All rights reserved.
Contact | Site Map