Walking is one of the best forms of exercise and can help you lose weight, tone muscles and stay fit. It is necessary to walk at a moderate pace for 30-60 minutes, six days a week to burn fat and build muscles. Regular walks can reduce of heart disease, breast cancer, colon cancer, diabetes and stroke.
Beginners should increase the distance gradually and then work on speed. A160 lb. person can burn up to 100 calories per mile. Learn to walk correctly by rolling through the step with your forward foot from heel to toe. Swing your arms naturally with elbows close to your body, bent at 90 degrees. Walk with your chin up, parallel to the ground; good posture lets you breathe well and prevents problems with your back, neck, and shoulders. Drink water before and during your walk to stay hydrated. Make sure you wear comfortable well fitting shoes that give you the proper support, flexibility and cushioning. Avoid over-striding when you walk fast.
Walking does not produce big leg muscles, it tones lean muscle. In order to gain maximum benefit vary you speed and distance of walking every day. One day you can walk moderate distance at normal speed. On two days of the week you can build speed and distance. Walk for almost twice your regular distance on one day and rest on one day a week.
Race-walking is a specific style of walking where the knee is straight and unbent on the forward leg the body passes over it. There are several competitions in race-walking but it is important to join a race-walking club or have a coach as there are many wrong ways to do it.