Fitness Walking For Dummies

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John Wiley & Sons, May 4, 2011 - Sports & Recreation - 360 pages
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Call it power walking, fitness walking, or just plain walking. Indoors or out, walking is one of the healthiest and most rewarding forms of exercise available to all sorts of people, young and old. In fact, walking burns about the same number of calories per mile as running (and it's a lot easier on your knees). Walking is one of the most adaptable workout activities around – you can walk for an hour straight to make your walking program effective and to achieve your goals, or you can accumulate this hour over the course of a day.

Fitness Walking For Dummies is for anyone who wants to start an exercise program but may not have the knowledge or motivation to do it. If you're already a walking fanatic, you'll find out how to become a better fitness walker. This easy-to-understand guide is also for those who are on track to

  • Lose weight
  • Decrease blood pressure
  • Control cholesterol
  • Relieve stress
  • Prevent heart disease
  • Deal with depression

Explore what it takes to begin an exercise program by setting goals, choosing shoes, and considering nutrition to optimize your workout. Fitness Walking For Dummies also covers the following topics and more:

  • Warm-up and cool-down routines
  • Strength training
  • The four levels of walking: Lifestyle, Fitness, High-Energy, Walk-Run
  • Weight-training routines and stretches that add variety
  • Buying and using a treadmill
  • Age, pregnancy, and walking with your dog
  • Dealing with pain and injuries

Like 67 million other people in the United States who log over 201 million miles a year, you want to take advantage of all of the great things a regular walking program can do for you. Whether your goal is to improve your health or your appearance, lose weight, get stronger, feel good about yourself, or all of the above, walking can help you get to where you want to go. This book can help you do that by showing you everything you need to know about starting and maintaining a walking program.


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Weight training prevents injury
Weight training helps you lose weight and maintain weight loss
Your lower body muscles
Your upper body muscles
Weight Training Basics
Getting the essential equipment
The Walkers Weight Training Routine

Measuring your body weight
Determining your body mass index
Measuring your waisttohip ratio
Measuring Your Strength and Flexibility
Measuring the strength of your middle body
Figuring Out Your Flexibility
Looking at lower back and hamstring flexibility
Taking a Look at Your Walking Endurance
Chapter 2
Looking at the Six Essential Characteristics of Goals
Goals are adaptable
Goals are motivating
Finetuned goals
Steppingstone goals
Backup goals
Starting the GoalSetting Process
Write it down
GoalSetting Worksheet
Chapter 3
Putting Your Best Foot Forward
Dissecting the anatomy of a walking shoe
Choosing the best shoe for you
Shopping for shoes
Searching for a Good Sock
Dressing Well for Walking
Knowing what to wear in warm weather
Shopping in Catalogs for Your Walking Gear
For Women Only
Buying and wearing your sports bra
Getting Hip with Reflective Gear and Carryalls
Chapter 4
Fueling Your Body with the Basics
Playing the Numbers Game
Taking a Look at the Food Pyramid
Keeping Other Nutritional Factors in Mind
Vitamins and minerals
Outlining Special Eating Strategies for Walkers
Avoiding Fast Food and Junk Food
Junk food
Chapter 5
Level 2 Fitness walking
Structuring Your Walking Program with the FIT Formula
Walking in All Kinds of Weather
Dressing for a winter wonderland
Treading carefully on snow and ice
Singin and walkin in the rain
Walkin against the wind
Part II
Chapter 6
The Perfect WarmUp
Ease On Down the Road
An Important Word About Stretching
Chapter 7
Who Is a Lifestyle Walker?
How much is enough?
Determining intensity
Focus on Form
Lifestyle Walking Routines
Moving and Improving
Chapter 8
Fitness Walking Defined
How much is enough?
Focus on Form
Fitness Walking Routines
Moving and Improving
Chapter 9
Are You Ready for HighEnergy Walking?
How much is enough?
Determining intensity
Focus on Form
HighEnergy Walking Routines
Calorie Counter
Chapter 10
Who Should Try WalkRun?
How Much Is Enough?
Determining intensity
Transition form
Developing a WalkRun Routine
Minding Your Pace
Part III
Chapter 11
Calf raise
Front shoulder raise
Back shoulder fly
Biceps curl
Opposite extensions
Partial rollup
Chapter 12
Defining Flexibility
Being Flexible about Your Stretching Program
Hold it
Twosecond stretches
Which Stretch Is Best?
Routine stretching
Chapter 13
Time and distance of hard and easy intervals
The number of intervals you perform
Sample Speed Interval Routines
Tempo Training
Adding Play to Your Workouts
Telephone pole training
Chapter 14
Tips for pregnant walkers
Walking after the baby is born
Getting in the game
Balancing act
Starting from Scratch
Keeping Fido Fit
Keeping your dog cool when you walk
Walking your dog in cold weather
Other tips for walking with your dog
Chapter 15
Wear shoes that fit
Wear socks
Corns and Bunions
Plantar Fasciitis
Shin Splints
Lower Back Pain
Oops Injuries
Chapter 16
Walking on a Belt Versus a Beltway
Knowing which kind of treadmill to buy
Exercising caution before you buy
Reading the Readout
Preventing Tread Dread
Tuning out
Six Steps to Treadmill Safety
Chapter 17
Going up
Aerobic imagery
Strolling on the Beach
Walking in Circles
Hitting the Trails
Playing it safe
Knowing what equipment youll need
Mall Walking
Water Walking
Part IV
Chapter 18
Wiping Out Calories
Measuring Your Heart Rate
Walking a Mile with a Camel
Taking Time to Walk
Lighting up Your Life
Cutting Footloose
Getting Help from Walking Aids
Getting Guidance from a Genius
Chapter 19
Web Sites Worth Visiting
General fitness URLs
Your Local Mall
The Government
TOPS Club Inc
A Personal Trainer
Other Walkers
Chapter 20
Reach for a Goal
Write It Down
Entertain Yourself
Listening to music
Walking with Fido
Walk in a Nice Place
Reward Yourself
Walk for a Cause

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About the author (2011)

Liz Neporent holds a master's degree in exercise physiology and is the author of several fitness books, including Weight Training For Dummies??. She has contributed to fitness magazines as well as the New York Times.

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