According to the most recent issue of First For Women Indoor Walking can be a great way to get fit and drop clothing sizes (according to the article up to 5 sizes in about 2.5 months).

According to the article, indoor walking helps the body:
be more efficient, be stress-proof, sleep better, avoid colds and flus, increase my metabolism, curb my hunger, AND store less fat.

The article recommends breaking up your excercise into three 10-minute bursts, in order to increase weight loss over a steady 30 minute session.

The plan:

  • March in place for 1 full minute - work up to the desired pace of 120 steps per minute.
  • Do side steps (right foot steps to the right, left foot joins, reverse) for 1 full minute.
  • Alternating Kicks (straight leg kick no higher than hip height) for 1 full minute.
  • Knee Lifts for 1 full minute.
  • Fast March (130 steps per minute) while pumping fists above head for 90 seconds.
  • Fast side step (pace as above) while clapping above head for 90 seconds.
  • Fast Kicks (combine with reaching out with opposite arm) for 90 seconds.
  • Twist Lifts (touch raised knee with opposite hand twisting at waist to accomplish) for 90 seconds.

Adapt as Needed to Your Health Level:

If you are out of shape, have any kind of coronary disease or hypertension, or obese even 10 minutes of exercise at this pace will feel overwhelming.  Start out with a moderate paced activity … even just marching in place for 10 minutes at a time (or even 5 minutes) and then as your tolerance for the activity increases  slowly add the above techniques to increase the effectiveness of your workout.

ALWAYS get your Dr.’s clearance before starting any exercise program.

Taking it one step at time, you can create your own plan, for example:

  • Step 1 - March in place at intervals during your day when you are usually sedentary. Work up to 3 10 minute “bursts”.
  • Step 2 - Increase pace, gradually, until you are able to tolerate 120 steps per minute for the entire time.
  • Step 3 - Choose one of the above “add-ons” side steps, knee lifts, or kicks, and use in place of simple marching for 1 minute.
  • Step 4 - Once you tolerate that level of activity, choose a second add-on
  • Step 5 - Once you tolerate that level of activity, choose a third add-on
  • Step 6 - Add one of the advanced “add-ons” - fast side-step, fast kick, or fast knee-lifts
  • Step 7 - Add a second.
  • Step 8 - Add a third.

Be gentle with yourself and your joints.  Give yourself plenty of time at each level, and celebrate the accomplishment of moving on.  Remember this is about gradually leaving a sedentary lifestyle behind you and making permanent healthy changes.

How do you know how fast you are walking (without counting)? Simply walk to the beat of one of these (or a similarly paced song):    Source: Walking Music
Be The Rain - Neil Young - 120
Trip Like I Do - Crystal Method - 120
Run Like Hell - Pink Floyd - 123
Losing My Religion - R.E.M. - 125
Sweet Child of Mine - Guns N Roses - 125
Dragula - Rob Zombie - 125
Silver And Gold – U2 - 125
No Favela - Deep Secrets - 126
Remember – ATB - 126
The Hand That Feeds - Nine Inch Nails - 128
Sin - Nine Inch Nails - 128
True Grit - Crystal Method, The - 128
Ready Steady Go - Paul Oakenfold - 128

Thanks to my good friend Mama Kelly for passing along all this great information

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