Walk It Off

Looking for a way to stay in shape that's not so hard on your joints? Try walking. Walking improves aerobic fitness, increases the body's cardiovascular capacity, and your lung power. Walking is one of the safest workouts for your body, and is still effective enough to help you shed any unwanted pounds, or get started on your journey towards a healthy lifestyle.

Walking is more versatile than ever with the help of a treadmill. By using a treadmill in the secure environment of the gym, you can control and vary the pace, resistance, or incline - which allows you to gradually increase endurance as well as strength in your thighs, calves and glutes.

To get started, walk at a comfortable pace for 5-10 minutes. Start increasing your pace so that you are walking at a pace that brings your heart rate up to 70-80% of your maximum heart rate. This pace will feel fast, and you will start to breathe harder. At this point, you should not be able to carry on a regular conversation, but you should still be able to speak in short sentences. Walk at this pace for 30-50 minutes. If you are new to exercise, then start with 15 minutes, working your way up to 30 minutes within a few weeks.

You should follow this quick pace with a cool-down walk - at least 5 minutes, slowing back down to the easy pace. Gradually step down your cool off period. You can continue to walk at your easy pace for another 5 minutes.

Walking is a simple and easy way for many people to get the recommended level of exercise. Be sure to talk to your doctor before beginning any new fitness routine.