Walk this way to a slimmer
waistline
'Today' fitness expert
Kathy Kaehler tells you how to get started
Today show -Updated:
10:27 a.m. ET April 27, 200
It's
easy and you can do it anywhere, anytime, on a treadmill
at home, or outside around the neighborhood. All
you need is a good pair of workout shoes. “Today” fitness
expert Kathy Kaehler has some tips and gear recommendations
that can help you walk your way to fitness.
Walking
is a great way to get in shape because you really
don't have to learn anything. You don't need any
equipment except for a good pair of workout shoes.
You can walk anywhere at any time. You can do it
in your home on a treadmill or outside around your
neighborhood or even on vacation. It will improve
your cardiovascular system, reduce body fat, reduce
risk of disease, and it will tone, shape and define
your muscles. Not to mention that is will improve
your attitude and your whole outlook on life. It
will help you feel better about yourself and increase
your self-esteem. Not only that, it will help you
sleep better at night.
The proper
technique for walking is very simple. You need to
have good posture — pull your abdominal muscles in,
push your shoulders back, and swing your arms comfortably
in front of you. Measure a mile in your neighborhood
and figure out how long it takes you to walk that
mile. Using your car is a good way to map out a mile.
Or go to your local high school and walk the track.
Four times around equals one mile. Gradually begin
to increase your speed and distance.
You can
increase the intensity of your walk and provide motivation
by using a weighted vest, and a pedometer. Weight
control experts agree that the latest buzz words
in the health and fitness industry are "energy
balance." It's important to use an accurate
and reliable pedometer that counts steps of all body
types. It appears that the number of steps required
to lose weight is 10,000-12,000 a day accompanied
by a change in eating behavior. Without changes in
eating habits, it takes about 18,000-20,000 steps
a day. A pedometer can be a great motivator. Kathy
says she's tried all kinds, but likes the NL2000
pedometer by New-Lifestyles. The cost is $79.95 for
a kit which includes a security strap, a fitness
and nutrition planner, a 3-month supply of fitness
and nutrition logs, and a carbohydrate, fat, and
calorie guide. You can get the no-frills version — minus
the add-ons — for $54.95. To find out more information
you can visit their Web site online at New-lifestyles.com.
You can
also increase your walking program by wearing a weighted
vest. The Xvest is considered to be one of the best
on the market. It allows you to add weight to your
core in one-pound increments. By adding weight to
your body you're increasing your gravity making it
more difficult to move. Kathy says when you wear
the vest it really feels like a part of your body.
The Xvest with 12 pounds included costs $149. You
can buy additional cylindrical weights in one-pound
increments for $2.50 each. To learn more go to thexvest.com.
As far
as shoes are concerned, try those designed specifically
for walking, or cross-trainers. If you already have
shoes, you should take a good look at them to see
if you might need new ones for added support and
ones that are conducive to heel-ball-toe action
© 2004 MSNBC Interactive
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