Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.
Walking doesn't burn calories as quickly as a number of other aerobic exercises, including jogging, swimming or riding a bicycle. Walking, however, is a low-impact exercise that is ideal for a wide range of people, including those who contend with joint pain and aren't physically able to perform more up-tempo exercises. If you choose to use walking as your main source of aerobic exercise, set your weekly schedule to allow for a minimum of 2.5 hours of walking.
Long walks help you clear your head, pace your thoughts and calm you down, figuratively speaking. The benefits of walking seem so obvious that they're rarely discussed. We forget how it's great exercise that also helps you tone your legs, shed the extra weight and doesn't need you to have an exclusive gym membership. It quickens your heart beat, circulating more blood and oxygen to your muscles and your organs, including the brain. Experts suggest that brisk walking for 30 minutes at a moderate speed can help you burn 150 to 200 calories.
Use the 1-to-10 scale of perceived rate of exertion to measure endurance. Think of 1 as watching TV; 10 is gasping for air (you can't go any further). Daily walks, for example, are 5 or even 6-6.5 sometimes. Twice a week, crank it up to 7, 8, or 9 on a steep hill for a few minutes. Now you're burning serious calories and building real aerobic fitness through interval training.
Although the programme started in earnest in 2010, Hall was cooking it up from the time she had to have an appendix operation, while pregnant, four years before that: a graduate from Loughborough University’s famous sports science degree, pioneer of American corporate weight management programmes, she was suddenly in a wheelchair and steadily gaining weight. “It came from a very personal space to heal myself, improve my posture, safeguard my joints, keep my sanity,” she says. WalkActive grew, at first informally when she integrated it into personal training programmes, and then into a system on its own, for which there is now an app, a book and audio coaching, as well as licensed trainers all over the UK. It is full-time work, changing the way people walk.
At the other end of the spectrum, walking can also help meet children's health needs, says Charles Corbin, MD, author of the NASPE's physical activity guidelines. "Kids need to expend enough calories during the day to maintain desirable weight," he says. "Plus, they need to expend energy consistent with building bones and muscles for fitness and normal growth and development."
A 2014 study published in the Journal of the American Medical Association showed how walking from an early age can help you stay mobile and independent during old age. The sample size included people between the ages of 70 and 89. After 2.5 years, researchers found that the group of adults which exercised regularly were 28% less likely to become disabled and also 18% less likely to have any episode of physical disability.
Add Weights: Another way to add intensity to a walking routine is to use weights. “Whether you're on the treadmill or you hop off on your ‘rest interval,’ you can add weight to keep your heart rate up and add some strength training into the mix,” says Crockett. “While you're walking on an incline, adding some dumbbell shoulder presses or dumbbell jabs can help you tone your arms and burn even more calories. [Or] hop off the treadmill after your fast interval and try some quick high repetition exercises, such as dumbbell squats, squat to press, weighted jumping jacks or weighted sit ups.”