- Increasing Pace & Distance

Friday, July 13, 2007

- Increasing Pace & Distance

My son wakes up from his afternoon naps and very loudly proclaims, “All done, mom!”

Half asleep and wobbling about his crib, he rubs his eyes and repeats this chant until I appear. “Up with mom!” comes next and I dutifully pick him up. This is followed by, “More milk please mom”, and off I go to get his cup. He has me well trained. We go through the exact same after nap routine 95% of the time. He wakes up cheerful and satisfied, so I’m not looking to change a thing.

As you become more accustomed to walking on a regular basis, however, you may wish to change a few things.

Are you ready to increase your pace and/or distance? Moving your arms a little faster will cause your legs to follow automatically. Before you know it you will have increased your stride! Just be sure to take it slow and work your way up to a satisfying pace. Walking just 10 more minutes every two days is a great way to slowly increase your distance. If that’s too easy for you, try 20 minutes every two days. Finally, breathing correctly during walking is important. Work to breath out of your mouth and in through your nose. Take deep full breaths, and maintain proper posture! Have wonderful weekend! The weather is supposed to be super, so get walking!

No comments:

Post a Comment

Poughkeepsie Area Walking Group Schedule:

When: Daily

Time: 9:15am & 7:00pm

Where: Wilbur Blvd.

Town: Poughkeepsie

Distance: Approximately 2.75 miles, and takes about one hour to complete.

* Please consider bringing something to drink along the way *

Please gather at the Lutheran Church parking lot on the corner of Wilbur Blvd. and Kingston Avenue. Park in the area furthest away from the church.

As it now gets darker earlier in the evening, the 7pm walk will start at the Spratt Park play ground parking lot. We will then walk towards the intersection of Hooker Avenue along Wilbur Blvd., and then back to the play ground parking lot.

Please know that the street lamps along Wilbur Blvd. provide plenty of light when going towards Hooker Avenue.

The 9:15am walk will continue to start at the church parking lot.

A leader is not necessary for these walks. All interested walkers and members are invited to bring a friend and show up for a walk! Gather by 9:10am or 7pm. Next, just speak up and introduce yourself! After a quick round of first name introductions walkers are welcome to start walking at 9:15am or 7:05pm as a group.

These walks will run every day and evening regardless of the weather.

______________________________

The Poughkeepsie Area Walking Group welcomes everyone! Dogs are welcome to join in on the walks as long as they are leashed at all times. Younger children are very welcome to attend if they are in a stroller or carrier.

While the pace of the group may change from walk to walk, each member is encouraged to find a pace that is comfortable for them. The walk is not difficult. To benefit from the walks, ones pace should not be a leisurely stroll - nor do they need to be sprints. Please consider trying to pace your walk so as to increase your heart rate while still being able to carry on a conversation.

Each walk will be unique depending who is able to attend. While waiting 5 minutes for late arrivals members might enjoy chatting with those they've not yet met. At five minutes after the hour, move out! During the walk, you'll find your own pace and you may wish to walk ahead or a little behind the majority of walkers.

Use your own judgment since you know yourself best, but remember:
- Do not wear brand new footwear, wear supportive yet broken-in footwear.
- Wear fresh socks, not the ones you've worn all day. Fresh socks equal more pep in ones step!
- Bring enough water or sports drink so that you can sip some every 15 minutes.
- Consider the current and predicted weather and dress/layer accordingly.
- Consider a light fold up rain poncho if light rain is predicted.
- Consider a baseball cap, sunblock, sunglasses, visor etc... to protect from the sun.
- Consider an MP3/cassette player to listen to music or books while walking.
- Don't forget your knee brace and/or orthopedic foot supports if you use them.
- Bring along a pedometer and track how many steps/miles you do each time.

By becoming a member and/or attending a walk you are acknowledging that you will be walking at your own risk, and I nor any other member/walker can be held responsible for any injuries you, your child or your pet may sustain while walking with this group. Please check with your physician prior to joining this group or starting any exercise related activity.

Enjoy!

Ayurveda 101

Ayurveda: An ancient philosophy of eating wisely that originated in India over 5,000 years ago. The definition of Ayurveda can be lengthy, and its theories regarding maintaining a balance between fitness and nutrition are unique and can seem complex.

My interpretation of Ayurveda is simply this: If you are willing to change your lifestyle by eating wisely and doing a form of exercise on a regular basis, then you will naturally maintain a normal weight. There will never a need to diet, take diet pills, go on diet programs or become consumed with counting grams of fat, calories or carbohydrates.

How does one change their lifestyle? Learn about and always read food lables. Learn about and consume more herbs, spices, teas and roots. Start consuming more and more unprocessed foods, and less and less processed foods. Consume more fruits, vegetables and whole grains. Consume "junk" food in moderation and in small doses. Eventually you'll ease out of unnatural cravings for coffee, salt, sugar and many fat based foods. You’ll start to develop a natural and normal yearning for foods that are wholesome and overall beneficial.

Weight loss comes naturally once you start eating normally... and get walking!

Of course, consult your physician prior to embarking upon any fitness or nutrition journey.

Quantum Physics

In 1915 Max Planck presented his theory of what is called quantum physics to the world. His theory basically suggests that matter has no substance. Recently it has been proven that when looked at under the most powerful microscope, matter does not even exist. The theory of quantum physics has been proven time and again by many brilliant thinkers, authors and scientists throughout history including Albert Einstein. The 2004 drama documentary “What the Bleep Do We Know?” is a film that perpetuates the quantum physics theory. It illustrates that the perception of matter is relative, and ones reality concerning all matter can be altered to any extent by mental navigation of that perception. The concept seems surreal, but I believe it. If you do too, I’d be interested to read your take on it. Write me!

That being said, if I don’t believe in the existence of matter, then why have I chosen to learn about fitness and nutrition? Because the issues surrounding weight management and exercise these days could use simple clarifications and inspirations. Also because until the mental makeup of matter is better understood it seems wise to live at a level of understanding that will support a peaceful and normal lifestyle. So, this is why I’m learning more about fitness and nutrition everyday, and why I’m so pleased to share my thoughts and ideas.

Walking for Fitness & Better Eating

Friday, July 13, 2007