Wednesday, June 3, 2009

Walking Race

This will make you laugh. I've incorporated this workout into my classes and given it in personal training sessions. It's a fun one! Try holding one weight in 2 hands right in front of you, just inches from your core. Elbows in, not sticking out. Walk as fast as you can. I mean FAST - like you have entered a walking race and you are in it to WIN it!! So fast, that it would be a relief to run. This is a great way to get that heart pumping without the force on the knee (for those of you who have knee problems). When I do this, I picture myself really in a walking race and like I'm closing in on the finish line with two people on my tail. Depending on where you hold the weight you will work a different section of your abdominal muscles. Hold it low at your pelvis, you're lower rectus abdominus is engaged. Same goes for middle. And holding the weight at your chest, will work the top. Add a little twisting motion with the torso as you walk, you're getting the internal and external obliques. Try it in different positions.
And oh yes, let's not forget the inner thighs! Those are gonna burn like CRAZY!!!
Now, we can't keep this up for too long, so we're turning it into interval training. See if you can do it 1 minute this week. 1 1/2 for the following 2 weeks. After that move up to 2 minutes. You will alternate this with 2 minutes of walking or running. If you're a walker, just add this to your walking routine. If you're a runner, break it up with this weight walking. Need it harder? If you're on a treadmill, take that incline up to 10 and walk 3 - 3.5 mph. Walking outside? No problem. Just do laps in your 'hood or go up and down your street. Leave the weight in a spot out of the way when you're not using it, go back for it when you're 2 minutes is up! This is a great one to do with a buddy, because you can just hand it off between you!(if you're just starting out add another minute or two of walking at your pace before you pick up that weight again)Believe it or not keeping track of the interval timing will make the time go by quickly.
Yes, I know this is simple. How can it possibly work? Don't worry, it does. The interval training is great! Just like it takes more gasoline to drive around town than it does to drive on the freeway. Burn up some more fat winning you're walking race than if you were just going for a long ole walk or run!! (Just be sure to know slow down too much in between.)
30 min at least to start out. In two weeks get up to 45 - 60.
Have fun! Win that walking race!

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