Keeping it Real with Linda GilvearBy Daily News staff writer Regina Medina
Q: Welcome to Keeping it Real. Tell us about yourself.
A: I’m an ACE certified personal trainer. For the past three years, I’ve been self-employed and working on site with individuals in their homes and offices, at residential assisted living communities, and at The Abington Club in Jenkintown, a full-service fitness, aquatics and golf club. I’m 57 years old, love my work, and am healthier and in better physical shape than when I was 20.
Q: This week, our topic is walking for fitness and weight loss. Can people really lose weight by walking?
A: Absolutely! Walking is a great way to get fit. It really is the simplest form of aerobic exercise. Everyone knows how to do it. It can be done any time of the day or night. You don’t need specialized equipment, other than a good pair of shoes. It’s inexpensive and suitable for any age group. And, like any aerobic activity, it burns calories. If you burn more calories in a day than you take in, you lose weight. Walking is a good way to burn additional calories, provided you walk fast enough, far enough and work within your training heart rate range.
Q: What steps should people take before getting started? Why?
A: If you haven’t exercised for a while, it is especially important to measure your heart rate, so you know how hard you’re working your heart in response to exercise. The best way to strengthen your heart and to burn calories is to raise your heart rate above a resting state and sustain it for a period of time.
Q: How long and how far do people have to walk before seeing results?
A: You need to begin slowly. To measure the effects of aerobic exercise like walking, you need to know something about your heart rate. As you begin exercising, your heart rate increases. During low-intensity exercise, your elevated heart rate will level out at a steady rate. As you intensify the exercise, your heart rate will increase proportionately. The best way to strengthen your heart and burn calories is to walk, so that you raise your heart rate above a resting state and sustain it for a period of time. The very best way to burn calories is to: walk consistently three to six times per week, continue to increase the intensity of your walking (how fast you go) and the endurance or length of your walk.
Q: How do people determine how fast to walk?
A: Again, you need to begin slowly. People have different maximum heart rates. Your heart rate and that of another person the same age might differ by as much as 10 to 20 beats per minute. To figure your maximum heart rate use this equation:
Q: What, if any, differences are there, between walking on a treadmill versus walking on the street?
A: It really is a matter of preference. You don’t burn any more calories walking inside than you do outside.
Q: What impact does walking on an incline have?
A: Walking uphill or using an incline on the treadmill increases the intensity of the workout and increases your heart rate. One caution is that walking uphill, or on an incline, can exacerbate lower back problems. You may get a more intense workout. But you need to take it slowly and be very aware of how your body is tolerating inclines. Always err on the side of caution.
Q: How long should it take to see results and where will people most likely see them?
A: It depends on the shape you’re in to begin with. If you’re starting a walking program after years of no exercise, it will take longer to see results. If you’re accustomed to doing some physical activity on a regular basis, it will take less time to see results. As a rule, you need to walk consistently (three to six times per week) for a specific period of time (20 to 30 minutes) at a moderate to high intensity (a 12 to 15 minute a mile). Results, provided you are also limiting calories, should be seen in four to six weeks. Results will first be seen in the firmness of legs and buttocks. If you keep your tummy pulled tight while you’re walking and swing your arms, it will help firm these areas, too.
Q: What kind of shoes should be worn for walking?
A: Go to a reputable athletic shoe store and get fitted for the correct walking shoe. An individual’s width of foot, height of arch, and length of foot are extremely important in getting the proper fit of a shoe. There are hundreds of shoes on the market to choose from, and it’s extremely important to invest the money in a pair suited to your feet. Don’t skimp here. It is the most important piece of equipment you need for walking.
Q: What muscles are worked when walking at a brisk pace?
A: The major muscles used when walking are the gluteus (buttocks), quads (top front of leg), and hamstrings (top back of legs). To support your core structure, you use your abs and lower back. When you swing your arms while walking, you also use your arm and shoulder muscles.
Q: Would you recommend the use of equipment that measures heart rate, and counts the number of steps taken and or calories burned?
A: If I were to invest in one piece of equipment for walking, other than a good pair of shoes, I’d invest in a heart rate monitor. It’s the single most important piece of equipment when doing any type of cardiovascular exercise. It basically designs an individual program specifically for your heart. I use mine every day. For $50, I think it’s an essential investment toward increasing your health and fitness levels.
Q: Should you drink water when walking?
A: To me, the 8 glasses of water a day rule, is essential for regular, every day living. When you’re exercising, you need more. Before beginning your walking workout, drink an 8-ounce glass of water; during your 20-30 minute workout, drink another 4 to 8 ozs; and after your workout, drink another 4 to 8 ozs. Most people don’t realize that when they feel thirsty, they’re already dehydrated. The key is to prevent feeling thirsty by always keeping well hydrated. Drinking lots of water, before, during and after exercise is essential to keeping well hydrated and encouraging weight loss.
Q: What is your workout regimen?
A: I walk on my home treadmill three to four times per week for 30 to 45 minutes. If the weather is above 60 degrees and sunny, I run outside. I weight-train for 45 minutes, twice a week, and do a yoga/Pilates stretching-strength routine five to six mornings a week. I also do mat workouts along with my clients several hours a week.
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