| Edition |
New and revised. |
| Description |
xiv, 258 pages : color illustrations ; 26 cm |
| Note |
Previous ed. published as: Walk it off! Pleasantville, N.Y. : Reader's Digest, 2002. |
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"A 52-week plan for increased energy and a longer, healthier life"--Cover. |
| Contents |
Introduction -- pt. I. For the health of it : building a daily habit -- 1. Don't I already know how to do this? -- Trust walking -- Quiz I. Kick off your walking -- Do I need special shoes? -- Anatomy of your first walk -- Focus on your walking time -- Go slow-fast-slow -- Five walking warm-up moves -- 2. Why walking must be the answer -- George Carlin and the Surgeon General -- What is walking good for? -- Heart health -- Preventing osteoporosis -- Managing diabetes -- A week in the life : Carol Thompson, walking away from diabetes -- Weighty matters -- Cancer count -- Emotional well-being -- Ditch the scale -- Record your metabolic fitness -- Get moving every day -- Begin at the base -- The activity pyramid -- Is 30 minutes a day enough? -- Walking program. Weeks 1 to 8 -- 3. Making it seem easy -- It's all about motivation -- Bite off less than you can chew -- A week in the life : Mel Smagorinsky, a walker before it was cool -- Take your time adding time -- Don't let a stumble become a fall -- Keep it fun -- Quiz II. Match your style -- The tricks of the trade, from flexible to structured -- Count steps--using a pedometer -- Substitute active for inactive time -- Break it up -- Spread the word -- Map out opportunities -- Log it -- Lock it in -- Join the team -- Set a goal -- The gift that keeps giving -- 4. Building a body for walking -- Is walking enough? -- A simple stretching routine -- Four-minute after-walking stretch routine -- Building core strength -- Three-move core strength routine -- Walking program. Weeks 9 to 16 -- 5. Gearing up to get walking -- You've got the gear to go -- The bottom layer : closest to your skin -- The middle layer : shirts and pants -- The outer layer -- How about a hat? -- Gloves -- Socks -- Walking with children -- Safety tips for walking with children -- Front carriers : when they're small -- All-terrain strollers : worth the price -- Backpacks : big enough to take it all in -- Gear for indoors : the treadmill option -- Trying a treadmill -- Treadmill workout ideas : whatever it takes -- Great treadmill workouts in 30 minutes or less -- Selecting a treadmill -- |
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pt. II. Walking for weight loss : cranking up the metabolism and the miles -- 6.Weight loss : the great American obsession -- Quiz III. Setting your sights on something -- Diane and Edna : a weight-loss story -- Diet and exercise are the key -- Why weight matters -- The bathroom-sink theory (and the first law of thermodynamics) -- Storing extra energy -- Is the sink too simple? -- Are you fat-savvy? -- 1) Is burning fat the key to weight loss? -- 2) Does running always bum a lot more calories than walking? -- 3) Does muscle turn to fat when you stop exercising? -- 4) If you're active enough, can you eat anything? -- 5) Does a high-protein diet make you bum more fat and lose weight? -- 7. Making food work for you -- Five rules for healthier eating -- 1) Drink more water all the time -- 2) Eat lots more fruits and vegetables -- 3) Search out whole grains and fiber -- 4) Eat fewer bad fats and more good ones -- 5) Get more functional foods in your diet -- Walking program. Weeks 17 to 24 -- 8. Burn more calories : longer, stronger, and faster -- Moving up the pyramid -- A Week in the Life : Kristen Trebeche, the ultimate foot commuter -- Shorter and faster versus longer and slower -- The secret weapon : picking up the pace -- Walking faster : more calories, less time -- Quick steps are the key -- Figure out how fast you walk -- Figure out how many calories you burn -- 9. Going Longer : on the trail of weight loss -- Let your walks take you there -- Prepping your body for off-road -- Walk longer a bit at a time -- Treadmill workouts for the trail -- Two exercises to protect your knees and ankles -- Gearing up to go on the trail -- Layering it on -- Walking program. Weeks 25 to 32 -- 10. Getting stronger -- Weight lifting for men and women -- Weights work at any age -- A better build in 20 minutes a day -- Upper-body routine -- Lower-body routine -- Toys to boost the burn? -- Hand weights -- Poling to fitness : Nordic walking -- Weight vests -- My verdict on walking toys -- 11. Going faster : shoes matter -- Faster feet need faster footwear -- Why not a running shoe? -- The twist 'em, bend 'em, poke 'em shoe tests -- Is it the same for hiking boots? -- |
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pt. III. Getting fit : building speed and strength -- 12.Finding the athlete within -- What the experts recommend -- Why seek variety, too? -- You can have it all -- Breathing hard is good for you -- Check your fitness to start -- Quiz IV. At-home fitness quiz -- Subjective questions -- Fitness tests -- 13. Technique for building speed -- It still starts with posture -- Walk as tall as you can -- As fast as your feet can go -- Fast arms make fast feet -- Pushing off for power -- Improving technique on the treadmill -- Five common technique errors and how to fix them -- Error 1. Looking for spare change -- Error 2. Goose-stepping -- Error 3. Chicken wings -- Error 4. Shelf-butt -- Error 5. Boxing -- A week in the Life : Laney Hixon, preaching what she practices -- Walking program. Weeks 33 to 40 -- 14. Workouts to build your speed -- Making haste patiently -- Walking efficiently -- Intervals : faster in little bits -- Got an hour? Get in shape -- Your heart doesn't lie -- Using a heart-rate monitor -- Picking a monitor -- My verdict on heart-rate monitors -- 15. Total fitness : weights and cross-training -- Building a harder body -- Lift right (then left) -- The total-body routine -- Building total fitness -- Endurance -- Speed -- Strength -- Flexibility -- Balance and coordination -- Pick your cross-training -- Have fun with cross-training -- A week in the life : Amy Dawson, Karen McCann, and Kimberly Kent, rookie marathoners -- Walking program. Weeks 41 to 48 -- 16. The thrill of victory : walking in an event -- Even if you're not type-A -- Volksmarches -- Fund-raising walks -- Running races -- Racewalking events -- Multiday events -- Walking in your first event -- A week in the life : Joanne Dow, unexpected racewalker -- 17. Racewalking : your quickest route to fitness -- Have you ever seen an overweight racewalker? -- Two rules to walk -- It's easier than you think--and worth the effort -- You already know how to racewalk -- It's not a shimmy, it's drive -- Your best bet for an Olympic uniform -- |
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pt. IV. Walking for a lifetime -- 18. Keeping an active body in working order -- Avoiding the most common injuries : it starts with prevention -- Dos -- Don'ts -- Taking care of the big three : shins, knees, and back -- An ounce (and 15 minutes) of prevention -- But what if you do get hurt? -- Ice works wonders -- An example of the full treatment : plantar fasciitis -- Walking program. Weeks 49 to 52 -- 19. Building your own program -- What next? -- Step 1. Buy a calendar or logbook -- Step 2. Pick a goal -- Step 3. Memorize these rules -- Step 4. Plan in weekly variety -- Step 5. Get walking, and log it -- Two special programs -- The 18-week marathon training program -- Eighteen months of walking through pregnancy -- 20. The real key to a life of health and well-being -- Don't walk for exercise -- Movement is in your nature--put it in your routine -- Creating a more walkable world -- Get them walking at home -- Get them walking at work -- Ten ways to spend your day off -- Resources -- Index to walk talks -- Index . |
| Bibliography |
Includes bibliographical references (pages 238-250) and indexes. |
| Summary |
A guide to walking presents a diet and exercise plan, to improve overall health, lose weight, build endurance and speed, and become fit. |
| Subject |
Fitness walking.
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Weight loss.
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Physical fitness.
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Walking -- Therapeutic use.
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Walking -- Guidebooks.
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| Added Title |
Walking |
| Spine Title |
Complete guide to walking |
| ISBN |
9781592289899 paperback $24.95 |
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1592289894 paperback $24.95 |
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