Walking and Cardio

Answer 1

Although sometimes sneered at as the outcast sibling of cardio queens “running” and “jogging,” walking can easily be tailored into an effective aerobic exercise. Step through the following ideas and tips for success which will aid you in building cardio health in your body.

Proper Form

In order to gain cardiovascular benefits through walking, you must first achieve proper form of your body. While walking, focus on displaying perfect posture by lifting shoulders up and back. Be sure to also elevate your chin proudly in avoidance of slumping and looking to the ground, and tighten your core abdominal muscle groups throughout your walk to boost your body’s strength and endurance.

Breathing

The goal of cardiovascular fitness is to boost heart rate levels, which will allow for more oxygen to be distributed throughout the body. Focusing in on proper breathing techniques will greatly improve aerobic benefits, which will strengthen your heart, lungs, and bodily processes. While walking, train yourself to replace quick, shallow breaths with slow, deep breathing, and attempt to follow an even breathing pattern which matches the length of about four strides.

Intervals

Just as many jogging and running activities are most beneficial when several intervals of different speeds are incorporated, using interval techniques while walking will help to give your body a cardio boost. Planning your walking workout to include varying paces such as a moderate warm up, followed by increased speed with bursts of sprint-styled walking, and a cooldown in which you slowly decrease your pace will aid in effectively increasing your heart rate.

Adding Weights

Adding the weight of a few extra pounds will elevate likelihood of losing a few pounds of your own, as a weight set will challenge your body with resistance and boost cardiovascular fitness. Purchasing an inexpensive set such as the Tone Fitness 4lb. neoprene walking weights(Amazon, $11) will prove to be an influential investment into your cardio health.

Track Your Progress

Taking note of your progress throughout a consistent walking regimen will help you to achieve goals, gain confidence, and stay motivated. You may wish to devote a notepad to journaling your fitness endeavors, and your entries could include aspects such as distance, intervals, length of time, and how you felt before, during, and after. There are also many smartphone applications, such as Endomondo Sports Tracker, and websites, such as MyFitnessPal.com, which will aid you in staying on your path to success.

Distance And Time

When planning for a walk, aim to devote a decent chunk of your time that will allow you to push yourself the extra mile. The cardiovascular advantages from this exercise are best achieved when both of these factors are lengthened. This will become easier on your body as you progress and strengthen through walking, but your goals should be to challenge yourself weekly by making an increasing exertion and effort in these arenas.