Blog

Effective Walking Warm Up Exercise

Wednesday, February 25, 2015 · 0 comments

Walking is the best warm up exercise. This is especially true for older adults who are over 50 and who have not been exercising regularly. One of the most common questions people ask about walking is if it gets rid of the much loathed belly fat. Actually, walking is not a stand-alone exercise that can solve all your fitness goals. However, it can be used for a lot of benefits as long as it is properly performed.

To prevent injury, avoid stretching cold muscles before exercising. Instead get your blood flowing. Walking can be a good way to warm up. Here is how you can implement it.

  1. Begin your warm up at a slow pace and gradually increase your intensity and speed. Maintain good posture and form throughout the process. Relax while you walk and avoid over-striding or exaggerating your arm swing.
  2. Once you feel loose you can break into a slow jogging speed. The proper way to do it is to run on your forefoot and land on the balls of your feet. This would be gentler than the heel strike. Increase your speed a little for short intervals and then go back to a slower jogging pace to complete your warm up. The whole process shouldn’t go beyond five minutes or so.
  3. If you like, you can even add some backwards jogging. This will add a different feel to your warm up by getting you up on the balls of your feet. After this warm up you are now ready to go ahead with your normal workout with a lesser risk of injury.

Another way that a walking program can be utilized for fitness is by increasing your overall activity level. BMR or Basal Metabolic rate is the measurement of the amount of energy you burn every day as you go about with your normal daily activities. As you increase your physical activities you also increase your BMR. This means that you are burning more calories every day, which is a good thing.

You can also increase your metabolism over time by adding a walking program to your daily routine. Taking a walk after lunch or dinner is a good habit to acquire. So, can walking trim down your belly? Yes, as it cranks up your engine and burning more calories it actually reduces your belly fat. The key factor is to become more active. Stop being a couch potato and walk. This will not only help you lose weight it will make you feel better as well.

One more way of fitting in a walking routine into your fitness program is to apply the concept of active rest. It uses the same theory as the cranking up of your BMR. In active rest you move your body on your non-workout days instead of completely doing nothing at all. Say for example you work out on Mondays, Wednesdays, and Fridays and rest the other days in order to recuperate. Rather than taking a total rest, you can perform walking as a form of active rest. You can brisk walk on Tuesdays, Thursdays, and Saturdays and loosen your muscles.

Active rest helps your muscles recover by promoting blood flow and healing. In addition, walking outdoors can get you some fresh air and natural
Vitamin D. Walking can be a remedy to many ills, so start walking more and enjoy its wonderful benefits.

Leave a Comment