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- Walking |
- What type of shoes are best
for walking?
As walking has grown in popularity, most major shoe companies
have begun selling sneakers designed specifically for walking.
You'll be able to find walking shoes from New Balance, Rockport,
Ryka, Avia, Reebok, and many others. If you want to avoid injury
and maximize effectiveness, keep mind of the following:
- Be sure to use walking shoes that are designed for walking.
Running shoes, basketball shoes, and other type of shoes may
affect your form and comfort.
- Cleaning your shoes is important and will add miles to
their lives. Do not throw your shoes in the washing machines.
Instead, use a damp cloth, and wipe not only the leather but
be sure the tread is also clean.
- Never use dryers or heaters to dry wet walking shoes. Heat
can break down the adhesive compounds holding your shoe together
and will significantly reduce the durability of your shoe.
- Store shoes in a cool place. Keeping your shoes in a gym
bag or the trunk of your car may shorten its lifespan and
decrease its cushioning ability.
- How often should I buy new
walking shoes?
If for some reason you look down at your walking shoes and start
to think you may need a new pair, most likely its time to go shopping!
Replacing worn shoes is crucial as the cushioning and support
of your shoe can be drastically reduced with age. In general,
replace shoes every 6 months, but depending on your usage and
usage activity this time period may be more or less.
- Do I need to do a warm-up or
a cool-down with walking?
All your walks should include a warm-up and cool-down.
The best way to warm-up is simply to start at an easy pace and gradually
increase your speed. This lets your muscles and joints get ready for
the demands of walking, and it allows your heart rate and circulation
to increase slowly and safely.
A cool-down at the end of your walk allows your heart and circulation
to slowly return to normal, helping you adjust to a lowered oxygen
intake and preventing dizziness and possibly nausea. The best way
to cool-down is to gradually decrease the intensity of your walk during
the last 5 or 10 minutes of exercise.
- Will walking give me the same
benefits as other exercises?
Walking will give the same if not greater benefits than many other
forms of exercise without some of the drawbacks such as higher
levels of impact to your joints and back. Some of the great benefits
of walking include:
Cardiovascular Health:
If you're regularly reaching your heart's aerobic training zone,
you'll be lowering you're blood pressure, lowering your resting
heart rate, and increasing oxygen delivery to your muscles.
Disease Prevention:
Several major long-term studies have found that walking reduces
the risk of heart disease, improve your cholesterol profile, reduce
hyper tension, and help control your weight. Walking can also
increase bone mineral content and help prevent osteoporosis.
Longevity and Aging:
Walking will not only help you live longer but it will increase
the quality of life as you age. In fact, walking will help you
avoid "symptoms" of aging such as weakness, declining aerobic
activity, and increased body fat.
Psychological Benefits:
While many of walking's benefits are long-term, the psychological
benefits are immediate. Walking can reduce depression, tension,
and anxiety. And by increasing feelings of well being, walking
can have a powerful effect on your life.
Increased Energy:
Researchers speculate that walking can increase energy levels.
This can occur because walking improves circulation and increase
oxygen delivery, while reducing depression and anxiety.
Muscle Toning:
It's a physiological fact that walking, and particulary fast walking
trains and therefore tones the muscles of the legs, the buttocks,
upper thighs, as well as the abdominals.
Calorie Burning and Weight Control:
Exercising such as walking, and especially fast walking, will
help you lose pounds permanently. The reasons are clear: when
you walk you burn calories. And if you walk regularly, you will
increase your metabolism so that you can burn calories even hours
after you have stopped exercising.
- Is it dangerous to walk in
cold temperatures?
Just because it's cold does not mean it's time to hibernate. If
you do not have a treadmill or cannot walk indoors, a walk in
crisp winter air can be a real treat - as long as you are prepared.
The key is to dress the part, and that means layering. The most
common mistake people make when exercising in the cold is overdressing.
Too much clothing when walking causes the body to overheat, which
produces sweat. Sweat and wet skin is a real liability in the
cold air. Dampness increases the rate of heat loss, and if that
warm moisture on your body turns cold, you're are risk for hypothermia.
Shivering and felling sluggish are warning signs for hypothermia.
If you layer properly, you won't overheat because you can just
open zippers or shed clothes as your warm up. Also, high-tech
apparel made from synthetic fibers that manage body moisture are
available. They are more expensive than cotton apparel but well
worth the extra cost.
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