We aren’t talking a leisurely stroll here. Get your heart rate up by clipping along at a 5–7-mph race-walking pace. According to Mark Fenton, author of the Complete Guide to Walking for Health, Weight-Loss and Fitness (The Lyons Press, 2001), you already know how to race-walk. He likens it to children who run by a pool and are told to slow down by the lifeguard — they’re just "walking fast." He suggests approaching race-walking as a process. After your usual walking warm-up, jog at a pace slightly faster than your fastest walking pace. Do this for 20–30 strides, then break into a race-walk and maintain this speed. When you feel yourself slow down, repeat the process.
Total calories burned by a 140-pound woman in 30 minutes at a 5.5 mph pace: 310
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