Walking Tips - From Warm Up to Cool Down

Following are exercising tips for a walking program, from the warm up to the cool down.

Stretching

It is crucial that you stretch before and after you exercise, whether it's your first time walking for exercise or whether you're a walking pro. Stretching helps loosen muscles which reduces your chance of sore muscles or injury. Remember to stretch your calf and Achilles, hamstring and quadriceps.

Warm Up

Have a 5 minute warm up prior to walking. Begin walking at a medium pace then slowly increase the pace so you begin walking at your exercising pace after 5 minutes. Don't include the time involved in your warm up as part of your total walking time. The warm up period helps loosen muscles and, thus, decreases the risk of pulling or tearing muscles.

Cool Down

Upon completion of your walk, slow down gradually. Spend 5 minutes walking slowly. Stopping your exercise program abruptly can result in dizziness. Don't include these 5 minutes in your exercise time.

Heart Rate

Keep your heart rate on target. It's necessary to keep your heart rate within its "target zone" for a minimum of 15 to 30 minutes to achieve a true aerobic benefit. The target zone is between 60 to 85 percent of your maximum heart rate (the fastest your heart can beat). If you walk below 60 percent, your walk will have little aerobic benefit. Whereas walking above 85 percent would be too strenuous. It is best to keep your heart rate within 60 to 75 percent of the maximum.

In summary, a proper walking program incorporates stretching, a 5 minute warm up, a 5 minute cool down, and keeping your heart rate within its target zone for maximum aerobic benefit.