K.I.S.S Walking Exercises Program for General Fitness

All too often we look at fitness and become confused, so let’s remember KISS (keep it so simple).

Weight loss is all about burning more calories than you eat, but what's the best way to do that:

Look at training Walking 1 to 1.5 hours 3 to 5 times per week.

5 - 10 min warm up
5 min stretch
20 to 40 min work out
10 min cool down
5 min gentle stretch

5 – 10 Min Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks it will only be necessary to warm up for about five minutes.

5 – 10 Min Stretching - These exercises are part of your warm up and should be done after you have warmed up with 5 to 10 minutes of easy walking. The faster you plan to walk the more time you will need to dedicate to flexibility exercises. There are many different exercises in this group. Here are a few to try:

   
Important rules for stretching:
1. Never stretch cold muscles. The best time to stretch is after your walk. If you have problem areas they can be stretched prior to your walk, but only do this after you have warmed up.
2. Do not bounce. Go into a stretch slowly and hold gently. Stretch to the point of feeling a gentle pull, but never to the point of pain
3. Hold each stretch for 30 to 40 seconds. If you have problems with a particular area stretch that area twice. (Hold for 30-40 seconds release, then stretch again.) Do not over stretch.
There are so many stretches it is impossible to cover them all. Be sure to stretch all the major muscle groups, and put extra focus on any areas you have trouble with.
Below you will find a few recommended stretches:

Neck stretch - Turn and look over your right shoulder and hold. Repeat on the left side. Don't hyper-extend the neck, or tilt it backwards.

Next, gently drop the head so that the ear goes towards the right shoulder and hold. Return to upright position. Repeat forward and on the left side. Keep the spine in an upright position and don't hyper-extend the neck, jerk, or tilt the head backwards.
Shoulder Stretch -- Standing upright, cross left arm over chest. Place your right hand on your upper arm and pull arm in tight to chest. Be sure to keep shoulders down and do not pull at the elbow. Hold, and then repeat stretch with other arm.

Triceps Stretch – Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps. Switch sides and repeat.

Chest Stretch – Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90%. Slowly turn your body to the left. You should feel a nice stretch all through your chest. Switch sides and repeat.

Chest and Shoulder stretch – Clasp your hands together behind your back, arms straight, lift our hands towards the ceiling going only as high as is comfortable. You should feel a stretch in your shoulders and chest.

Bicep Stretch – Take your arms out to the sides, slightly behind you with the thumbs up.  Rotate your thumbs down and back until they are pointing to the back wall. You should feel a stretch in your bicep

Lower back - While lying on your back, bring both knees up towards the chest with the hands. Round the lower back and relax into the stretch. Don't do this stretch on a hard surface...it will bruise the spine!

Outer thigh and buttocks and spine -- While lying on your back bring your right knee up. Place your left hand on your thigh and gently pull it over to your left side. Do not pull at the knee. Your shoulders, left leg and back should remain flat. Pull gently. Then repeat on the left side.

Hamstring and Lower Back -Slowly bend forward from your waist with your knees slightly bent. Reach for the floor and hold. Only bend as far as comfortable.

Quadriceps Stretch -Standing up, hold on to a stationary object. Bend your right knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot at high as comfortable. Repeat with the left leg. (To protect your knee... think of pulling the quads back rather than pulling the foot toward your buttocks.)

Calf stretch - Take a big step forward with your left foot, keeping you right heel on the ground. Hold the position and repeat on the other side. Be sure to keep your body upright and your abs tight; do not arch your back.

Shin Stretch - Standing up, hold on to a stationary object. Stand with your weight on one leg and straighten it. Place your other foot on the ground, with toes pointed and your toenails toward the floor. With the tops of your toes touching the ground, roll your foot and leg forward, from the ankle. Release and repeat on the other side.

20 – 40 Min Walking workout - Now that you have warmed up you should be ready to complete your walk at your normal walking pace and gradually moving into a fast power walk. For the first few weeks do not
push too hard. Your breathing should be elevated and you should have a light sweat beads on your forehead, but you should not be gasping for air. A rule of thumb that works for most people is. If you can not talk you are walking too fast. Find hills or stairs for this workout, this will get your heart rate up.
10 Min Cool Down – Now that you have completed your workout it is time to cool down. Slow your speed down, shake you limbs out and enjoy the view.

5 Min Gentle Stretch – Do the same stretches as when you started, just a gentle stretch.