Walking is a workout that most people can do since it requires no special equipment to perform. This type of workout is a low-impact exercise that allows you to adjust your speed to fit your needs while still getting the cardio benefits it offers. The speed and distance walked during a workout session is dependent on your fitness level and the amount of calories you want to burn.
Gear
Attach a heart rate monitor to your wrist or chest to monitor your heart rate during the walk. Use a watch with a second hand and check your pulse every 10 minutes if you do not have a heart rate monitor. Watching your heart rate will notify you when you are exercising in your target heart rate zone and receiving the full cardio benefits of the walk. Georgia State University recommends consuming eight ounces of water for each 20 minutes of high intensity walking to prevent dehydration. Carry a full water bottle while walking for long distances and remember to take drink breaks as needed.
Warm Up
Begin walking at a comfortable pace for five to 10 minutes to warm up the body and loosen the leg muscle before increasing to a higher intensity. If you are wearing a GPS unit to track your distance and pace, attempt to walk between 2.0 and 3.0 mph and so you can comfortably talk without losing your breath. Count the warm-up walking minutes separately, as these should not count toward the walking exercise minutes.
Stretching
Find an area where you can stretch the leg muscles after completing the warmup and prior to starting the higher intensity walking exercise. Stretch all the leg muscles, making sure to include the hamstring, calf, quadriceps and side. Hold each individual stretch for a minimum of 30 seconds without bouncing the body. Repeat each of the stretches after completing a cooldown walk at the end of the high intensity walking exercise. This will elongate the leg muscles, increase flexibility and reduce the risk of injury.
Walking Exercise
Begin the exercise walking by increasing your speed to a pace of 3.2 or higher. If you are not wearing a GPS unit, this is a pace where talking is uncomfortable. According the Mayo Clinic, walking at a pace of 3.5 mph for one hour will burn 277 calories for a 160-pound person or 346 calories for a 200-pound person. Verify on your heart rate monitor that you are reaching your target heart rate for most of the walk to maximize the calories you burn. Consult with your physician prior to starting a new walking program and verify your recommended target heart rate. Choose to walk five to six times a week to burn 1,500 calories or more, depending on your body weight and overall walking time.
Cool Down
Begin a cool-down period after completing the exercise walk by slowing your pace to a comfortable level between 2.0 mph and 3.0 mph. This is the same pace walked for the warm-up. Walk at this pace for a minimum of five minutes to slow your heart rate to a normal level and cool the body gradually. Verify your heart rate prior to ending the cool-down walk to make sure has dropped back to a normal level. Count the cool-down walking minutes separately; they should not count toward the overall exercise minutes.
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