Walking is one of the most commonly reported fitness activities. It’s simple and effective at improving fitness and lowers disease risk across a wide range of ailments. Increasingly people are buying gym memberships and equipment to do what a low-cost fitness walking program can do. With the many online resources and apps – motivation is easier than ever.
The American College of Sports Medicine recommends that people accumulate 150 minutes of moderate intensity exercise split over most days weekly or 75 minutes of vigorous activity on fewer days each week. While exercising if you are experiencing any of these symptoms you should stop. Here are some tidbits of information if you are considering starting a fitness walking exercise program.
Fitness Walking Facts
What Works for fitness walking
- Walking 100 steps per minute equals “moderate-intensity” exercise
- Using the rate of perceived exertion scale is very helpful to judge exercise intensity
- Weighted vest of 5% to 20% of body weight provides a meaningful increase in energy expenditure
- Adapting high-intensity interval training (HIIT) is a great way to vary your walking program
- Using trekking poles can increase energy expenditure and work upper body
- Good footwear is important
- Dress for the weather
- Stay well hydrated
- Carrying weights in one hand is not recommended as it is too complex for sustained walks and alters gait.
- Feet and ankle weights increase energy expenditure but also may increase the rates of injury so are not recommended.
- Carrying weights in both hands when walking at speeds below 3.4 mph is not effective in increasing energy expenditure.
Local fitness walking trails in the Albany NY area