| Warming-Up
Beginning exercisers are often reluctant to
take time to warm-up prior to their activity for fear it will use up much
needed energy and make them more tired. Actually, the exact opposite is
true. A warm-up will help you to feel more comfortable during your exercise
and will also help you to perform better.
A "warm-up" is a gradual increase of physical
activity that prepares your body for aerobic activity. You literally warm
your muscles up. The slightly higher muscle temperature allows for more
efficient energy production and for a greater range of body motion. A proper
warm-up will not only permit your body to function at its physical best and
but it will also reduce your risk for injuries.
A warm-up is usually accomplished in about 5
to 10 minutes by gradually increasing your walking pace.
Some mild strengthening and flexibility exercises can also be done. You
should literally feel warmer. The older a person gets, the longer the
warm-up needs to be. A warm-up of 15-30 minutes is recommended for persons
aged 50 and over.
Cooling-Down
A "cool-down" is a gradual decrease of
physical activity that eases your body's transition back to a resting state.
Spending 10 to 15 minutes gradually slowing your movements allows your
muscles to cool off and helps to avoid problems like dizziness. This is the
time to give your muscles a chance to get rid of lactic acid build-up. A
cool-down period is also a great time to do strengthening and flexibility
exercises. You definitely want to avoid a sudden stop or worse, slouching in
an easy chair, right after your workout!
Warming-Up Your Shins
Have you ever started out walking too fast,
especially up a hill, and felt a burning sensation in the fronts of your
lower legs? That burning sensation in your shins is a unique problem for
walkers and is due to lactic acid buildup in your shin muscles from
exertion.
You use your shins to flex your ankles and
raise your forefeet and toes. This is an automatic effort when you are
trying to go faster and push harder. Almost everyone’s shins are weak when
they first start out, however training will strengthen your shins over time.
There are several warm-up and strengthening
exercises you can do to minimize or eliminate shin discomfort, plus help you
walk faster:
WARM-UPS
 Toe on a string – Sit on the edge of
a chair. Pretend your right hand is holding a string that is tied to your
big toe on your right foot. “Pull” your forefoot up and down like a puppet,
keeping your heel on the floor. Repeat with your left foot.
Rocking feet – Stand up straight.
Rock back on your heels until your toes are raised off the ground. Then come
forward until your heels are up in the air. Repeat.
Heel Walk – Stand up straight and
raise your toes in the air. Walk on your heels for 10-30 steps. Rest and
repeat.
STRENGTHENING
Pocketbook (or briefcase) lift – Sit
on the edge of a chair. Put a pocketbook or briefcase on your toes. Lift the
object up, keeping your heel on the ground. Try for 10 repetitions and
repeat with the other foot. You can use anything for a weight… a sack of
potatoes, a bag of birdseed, or even a small child. |
