Weighted Walking

With the great summer weather finally here, it’s time to hit local trails and take the workout outside.  My most recent purchase – weights for ankles or wrists.

I can feel the results from doing an hour power walk to high intensity interval training.  Start off slow and get used to the weight, adjust and then gradually step it up.

Just be careful of injuring yourself and learn how and which excercises work the best for you before doing them. Always ask a professional trainer and research is key.  Found this great blog online – check it out:

 

ByAracelly Clouse|Email the author|June 22, 2011Opinion, Sports

RUNNING FOR THE HILLS ….Hill walking strengthens the glutes, hip flexors, hamstrings, quadriceps and calves, enabling you to sculpt and lean out the lower part of your body without hitting the gym. Continuous uphill walking can burn up to 500 calories per hour, but remember: most local hills are not long enough to allow you to walk uphill for one continuous hour. In this case, assume you will burn 100+ calories for each mile walked.

The heavier you are, the more calories you will burn. Walking faster, covering more distance and carrying a load will also increase the amount of calories burned, so if you are feeling particularly ambitious, try carrying a set of 2-5 pound weights with you. I prefer hand-held weights over ankle weights which can cause stress on the ligaments and tendons of your legs.

Find a hill that is at least a half-mile long with a 10-15 percent grade. Start off with a 5-minute warm-up at an easy pace. This will give your muscles a chance to warm up while reducing your chance of injury. After 5-minutes, go ahead and power up the rest of the hill. You may find yourself out of breath midway through the hill, so if you are new to exercise, I’d recommend only climbing the hill twice.  Follow with a 5-minute cool down and some light stretching. This will complete a 2-mile walk.