Tae Bo
step that comes from using good posture.
• Walk slowly for five to ten minutes, then stretch before walking more. It is safer to stretch "warmed up" muscles.
• Be aware of your limits. For beginners, keep the walk to no more than twenty minutes a day for the first two weeks. This is to avoid shin splints or related pain which comes from stretching or tearing the muscle at the shin bone. Warm up muscles by steadying yourself against a wall or post and rotating your foot slowly in the air, ten times clockwise and ten times counterclockwise.
• Beware of the temperature. During the summer, walk indoors if the temperature is 90 degrees or above with a humidity of over 80 percent. Usually, it is safe to walk with temperatures as low as 10 degrees below zero (Fahrenheit). On hot, humid days or when you
are dehydrated and can't produce enough sweat, you may not be able to dissipate the heat.
This causes hypothermia. The early symptoms of this dangerous build-up of internal heat include headache, nausea, dizziness, clumsiness, and excessive sweating or not sweating at all. Skip the brisk walk and opt for a casual stroll or stretch indoors if it is hot and you feel a cold coming on. Hypothermia, or too much heat loss from the body, though not as dangerous as hypothermia, can also present problems. Even on moderately cool days, in high altitudes or if it is damp and windy, hypothermia can occur. The warning signs include shivering, a sense of elation, and a feeling of intoxication. On cold and cool days, wear polypropylene
garments near the skin that wick away moisture. On top, wear several thin layers of cotton for insulation and a nylon windbreaker as an outer layer. In the winter, a wool cap and gloves help retain body heat.
• Travel empty-handed. Contrary to popular belief, carrying hand weights while you walk does not necessarily burn more calories. Instead, it puts unnecessary strain on your joints and muscles, especially in your hand and forearm. However, don't use this as an excuse to avoid walking to work toting a briefcase or purse. Walking with something in your hands is better than not walking at all.
• Drink your fill. Dehydration can lead to a weak stride, light-
headedness, headache, and sore muscles. The water drinking rule of "8 8-ounces a day" is healthy advice.
•Remind yourself that walking isn't wimpy. If your pace doesn't seem difficult enough, simply increase the speed from three miles an hour to four miles an hour. According to Rippe, "Walking at four miles an hour requires no different biomechanical motions than everyday walking," (p.35) and you are getting increased cardiovascular benefits from your effort.
The brisk walker achieves the same aerobic fitness as a runner, but with a lower risk of injury. A runner hits the ground with three to four times the body's weight, while a walker's body comes down at only one to one-and-a-half times the weight.
Exercise bikes
These work mostly your lower body, although some have [next page]