So you've been walking for a little while now. You like it, it's
comfortable to you, but you want something more. Here's how to get more
out of walking...
Increase your weekly mileage. Set goals, if that helps.
Shoot for 20 miles per week, or more. If you have more time on weekends
or a certain day of the week, try a longer walk of 4-6 miles or more.
One caution: don't increase your weekly mileage by too much all at
once. Most experts recommend no more than a 10% increase per week.
Add cross training to your exercise regimen. It brings
variety to your workout plans, and keeps you from being bored or
feeling like you're in a rut. Biking and swimming are
good options, because they're cardiovascular exercise (they get your
heart rate up),
but use different muscles than walking. Strength training is
another possibility. Using weights or resistance training helps you
build muscle, which means you burns more calories and fat, even when
you're resting.
Consider entering a race. A local 5K is a great place to
start. The goal here isn't to win the race. Instead, it's about getting
out and showing off your healthy lifestyle, and enjoying being part of
an active community.
Step up your pace. Wear a watch and time yourself on
your favorite routes. Try to beat your previous time.
Keep a fitness and exercise journal. Track your daily and
weekly mileage, other forms of exercise, how you felt, new things you
tried. Looking over what you've done in the past can be good
inspiration for future things to try or try again.
Add intervals to your walking workout. Start out with
fartleks: pick an object like a street sign or a driveway, and walk as
fast
as you can to that point, then resume your normal walking pace; repeat.
Next try intervals: walk fast for 1 minute, then slower for 2 minutes.
Work
your way up to 2 minutes fast, 1 minute slow.
Try using a heart rate monitor. This will allow you to
target your exercise near your maximum heart rate, to make sure you're
making the most of your workout.