Vital - distributed monthly within the Detroit Free Press & The Detroit News. Also available free in hundreds of local racks

« Articles

Walk Your Way Into Shape

Every step counts on the road to fitness

By: Peter Nielsen

Question:

I need to get into shape, but I don’t exercise. Where should I begin? – Glen, Sterling Heights

Answer:

Glen, the way to start is with a walking program. First, set your frequency: how often you’re going to walk. Your goal should be three to five times a week.

Next is duration. Build up to 30 to 60 minutes each session. Fat starts burning after 20 minutes, so don’t give up. Last, measure your intensity! Make sure your training heart-rate zone is 60% to 70% of your maximum heart rate. If you’re on heart-rate medicine, talk to your cardiologist to determine what your limit number should be.

Another thing that might add some steps to your walking program is a pedometer to measure the distance you walk. Your basic goal should be about 3,000 steps per day, which equals about two miles. On average, you’ll burn 200 calories walking 3,000 steps. Your goal should be to burn 1,000 calories per week for maximum health. Keep in mind, one step equals 3 feet, 1,500 steps equal one mile, and one mile equals 100 calories.

For general health you should basically walk 6,000 steps, which is four miles and 400 calories. If fat burning is your goal, you should walk 10,000 steps, which is almost seven miles, and you’ll be burning 700 calories.

Walking is a great exercise because it works the entire body. “Movement starts from the foot and moves all the way up the body in a chain reaction, so that even muscles in your trunk and arms are used during walking,” says Laura Ramus, head athletic trainer for the Detroit Shock and a specialist at DMC Rehabilitation Institute of Michigan.

I hope these tips help you take a step in the right direction when starting your walking program.

If you have questions on nutrition or exercise, you can reach Peter Nielsen and his staff by calling 888.763.4808. Listen to Peter on News/Talk 760 WJR Detroit at 11:25 a.m. daily and from 3 p.m. to 4 p.m. every Sunday, and check your local listings for Peter’s nationally syndicated TV series, Peter’s Principles, seen locally on WDIV-TV (Channel 4). For more information on his programs or products, visit www.peternielsen.com.
Have a question for Peter? E-mail it to cmnelson@dnps.com or nielsenfit@aol.com.