Healthy Woman: Walk Off the Weight
Prevention/Rodale
ISBN—none listed—call 1-800-848-4735 for Rodale products
The following information is from “Smart Walking Strategies” to help you not give up walking. Most importantly, plan your walk and follow your plan. Remember, failing to plan is planning to fail.
Use Time Wisely
Make the commitment—remember the benefits—get rid of the “All or nothing” mindset—stop negative thoughts—go with the flow.
Create More Time
Pencil in your walks—go first thing in the morning—ease into it—use small chunks of time—divvy it up—seize every opportunity—make time with commercials—grab a pal—turn rush hour into walk time—let the gym be your babysitter
This section is from “Walking as a Spiritual Exercise”:
Plan a walking retreat—
1) Choose a date on your calendar and mark it as your “retreat day”,
2) Identify a place that you want to explore on foot,
3) Tailor the length of your route to your personal limits,
4) The night before your excursion, pack yourself a lunch,
5) Make sure that your favorite walking socks are clean,
6) On the day of your journey, plan to get up early , so you can spend a few minutes relaxing and stretching,
7) If you have a book of poetry (or the Psalms), read from it before you leave home,
8) Remember, this is a retreat, not a race.
WORKOUTS
30-point stress-reduction workout pg.25
walking- 5 min.-5 pts
brisk pace-4 min-8 pts
very fast-2 min-6 pts
brisk-3 min-6 pts
cool down-3 min-3 pts
stretch-2 min-2 pts.
Stress-busting workout pg. 25.
55 points
Live-longer workout pg.26
65 point heart boost
easy 10 min 10 pts
walk brisk 4 min 8 pts
power walk 1 min- 3pts
Repeat 3 times—33 points total
Cool down-8 minutes-8 pts
Stretch 3 min-3 pts.
Fat-shrinker workout pg.28
40 points
March in place 5 min.-5 pts.
1 min each:
push-ups 2 pts
jumping jacks 3 pts
ab crunches 2 pts
vigorous marching 1.5 pts
squats 2 pts
jumping jacks 3 pts
plies (squat with feet wide, toes facing out) 2 pts
march easy-2 mins-2 pts
stretch-2 mins-2 pts
Belly-blasting workout-90 pts
Aerobic exercise helps you to lose twice as much belly fat
Walk up and down 5 flights of steps-5 pts
Lunch-walk easy 5 min-5 pts
Brisk-10 min-20 points
Fast -2 mins-6 pts
Brisk-5 min-10 pts
Repeat 2 min fast and 5 min brisk—16 pts
Top speed-1 min-3 pts
Cool down-5 min-5 pts
15 stroll-after dinner-15 pts
5 min-stretching-5 pts
Energy booster workout-12 points
Stretch-1 min-1 pt
Walk easy, deep breathe-8 min-8 pts
Stop-step on and off curb-24 times-2 pts
Stretch-1 min-1 pt
