Walking Off Weight

Is it just me or did Kentucky weather jump right from April to July?

Wed., Jun 2, 2010     
Time:  10:30 a.m.              
Temp: 81 degrees  
Skies: Clear                
Winds: WSW at 8 mph    
Humidity:  68%
Distance: 3 miles      


I'm beginning to realize that I may like to plan exercising or read about exercising more than I like actually exercising!  But I'm also learning things--so I thought I would share some of the vast knowledge I'm gaining (while losing!) with you today.


I came across a book by Michele Stanten, the Fitness Director of Prevention magazine titled "Walk Off Weight" which I highly recommend.  This is a step-by-step interval walking program that has been proven to burn three times more fat than consistent-paced walking.  It's very similar to the C25K plan I've been working with, but without a goal of running...and likely without some of the jarring aspects on your joints as well.  The book is written primarily for women, and ta-da!, information for the woman over 40 abounds!


Interval training is that burst of intensity for a short period of time followed by a recovery period...i.e. my walk/jog/walk/jog "wogging" routine.  But with the timing of my workout today and the heat, I decided to try this program which is still supposed to help me burn fat but maybe not throw me into a ditch.  


After a warm-up of 5 minutes the pace increased to a moderate walk (intensity at about 5-6 on a 10 point scale) for one minute; then a fast pace for 30 seconds.  Moderate/fast/moderate/fast.  Fortunately, when I purchased the book, a little MP3 player came with it with the program already installed and the friendly voice of Ms. Stanten encouraging me along the way.  She would prompt each interval and celebrate with me when I finished.  The program starts you off doing this for just 20 minutes, then with a cool down and stretches afterwords.  Since I've been at this for a month, I jumped to a 45 minute routine...and it was plenty!  Kicked my butt!  I ended up in the creek with Hershey-the-dumb-dog as a treat for both of us and immediate cooling off period!


There's much more to this book that just a walking schedule.  Also included are the science and data proving the results of this program; very valuable info about shoes, socks, and other gear; warm-up, cool-down, and stretching moves; very user-friendly strength training exercises; how to Tone Walk, and the value of long-distance walking; and of course a very sensible eating plan, menus, recipes, and shopping lists.  It's also fun to see the actual results of people who participated in the program, their photos and their comments.  


I know many of you want to make changes in your own health, and you've been a great encouragement to me on this journey of mine.  So, maybe running isn't for you...not sure it's for me!  But you can walk!  And if you can reach your fitness goals in less time per day and quicker than you every expected, why would you not?  What's holding you back?  No judgement on my end...cause I've been there for years.  Could a little information and friendly motivation get you moving?  


The book and Mp3 player are both available at Prevention's store (click here to go there.)  The book itself is available most everywhere including Amazon.com.  Check it out!  In the meantime, I'd love to hear if you are following my blog! Comment here or on Facebook and let me know you're reading!  I LOVE to hear from you!