Move Those Feet!

When you’re working hard at working out, the last thing you want to do is counteract your good exercise behavior with bad snacking habits. So what foods can help enhance your fitness routine?

• Grapes: These juicy little balls of refreshment are ideal as a pre-workout snack. They are light, rich in quick-energy carbohydrates, and easily digestible, plus they replace fluids and minerals lost when you sweat. A combination of grapes and bite-size cheese cubes make a great post-workout reviver as well.
• Celery: Crunchy and portable, celery is an athlete’s secret weapon. It’s rich in a string of nutrients that keep energy levels high. It has a slightly diuretic effect, and the higher sodium level can prevent a mineral imbalance that can result from drinking too much water during an energetic workout. Stalks of celery stuffed with low-fat soft cheese make a great snack on the run.
• Tomato juice: Mineral-packed, this is the perfect post-workout drink. It’s a healthy alternative to excessive water, replenishing fluid and sodium lost while sweating. It also works to keep minerals at a safe level during a workout.
• Pumpkin seeds: Exercise requires good circulation, and these nutritious nibbles are rich in a compound that can help. They are one of the richest natural sources of phytosterols, which reduce the risk of arteries narrowed by cholesterol. They are also rich in minerals and omega-3 oils, promoting healing and joint protection.
• Cashew nuts: There is no handier snack than a pack of nuts when you’ve worked up an appetite exercising. Cashews contain magnesium for strong bones and copper for increased energy. They’re also rich in monounsaturated fats for strong heart health. They make a great post-workout snack since the body continues to burn calories fast up to an hour after exercise.
• Pineapple:  This refreshing fruit contains an enzyme called bromelain that can help heal the aches, pains, and bruises that can result from vigorous exercise or playing sports. This enzyme, combined with the rich vitamin C content, means that snacking on pineapple can help the body to heal faster.
• Watermelon: This juicy fruit not only rehydrates and refreshes, but also provides minerals that help your body use its fluid most effectively. Even more, it gives a healthy dose of energizing B vitamins, plus anti-inflammatory vitamin C to soothe overworked body tissues. It is also rich in lycopene, a powerful antioxidant for cell damage prevention.

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Though walking techniques may come with a variety of titles, only five main categories of walking exist. They are clearly defined by speed and technique. Here are the five styles so you (and I) can keep our heads straight!

1. The stroll: This is a relaxed pace, slower than average walking. It would take about 30 minutes or more to walk a mile. Think of the way you take a romantic walk with your significant other, or walk along the beach enjoying the sunset. Or, window shopping, for that matter!
2. The average walk: Everyone has an individual walking speed in daily life, but the average is considered to be about 3 mph. At this pace it would take about 20 minutes to walk a mile. Consider your speed walking to your car after work, or from the mall. (Not taking into account those days when you’ve just realized you forgot to pick Fluffy up from the vet!) This is the speed at which most walkers move…it gets the heart pumping without strain.
3. Power walking: The first two styles are defined by speed only, as technique is not much of a factor. Your arms swing in opposition to your legs naturally to aid your balance and keep you going forward. But with power walking - sometimes called athletic, fitness, or dynamic walking - the technique is specific and important. A power walker can reach speeds up to 5 mph, which means walking a mile in 12 minutes. This is walking with purpose to reach physical fitness goals faster than with regular walking.
4. Speed walking: This category is a step up in exertion from power walking. The pace of a speed walker is in excess of 5 mph. It is to the next style, racewalking, as jogging is to running. Power walkers will naturally reach this category only if they continually work at their speeds.
5. Racewalking: This is the ultimate pace in walking with regard to speed. It is sometimes referred to as Olympic walking. Racewalkers reach speeds of 9 mph or more. This category is mainly about speed and competition, and is not typical of most walkers. Even in marathons and other events thought of as competitive, race walking is not the norm. Race walking has its own technique and a set of strict rules. This type of walking is not to be attempted without specific training and supervision and only if you are in great shape from doing all that power and speed walking!

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A Reminder! Today is February 1, National Wear Red Day. This is part of the American Heart Association’s Go Red for Women, a movement begun in 2004 to raise awareness of the issue of heart disease in women. By wearing red today, we show our support of Go Red’s goal of a 25% reduction in coronary heart disease and stroke risk by the year 2010. By teaching women how to talk to their doctors about heart disease, the movement is changing the perception that this is a “man’s disease.” Heart disease is the number one killer of women in America. But it is often preventable, and taking a walk is a great place to start.
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Here are a few pointers that may help you get off those feet and start walking!

Walkers don’t need…

• A gym membership - if it rains, then you can walk in place at home.
• A workout team - One other person for safety and motivation is all you need!
• A set time of day - Legs and feet can move any time.
• Special exercise outfits - A good pair of walking shoes is imperative; otherwise, anything goes as long as it’s appropriate to the weather, to your comfort, and to society’s rules in general (no streaking!).
• An expensive piece of training equipment - Ok, so you might consider your body as a “priceless” commodity.
• Lessons or professional supervision - If you want to learn how to do Chi Walking, Nordic Walking, or Power Walking, you might want to read up on a few things. Otherwise, just get up off those feet and walk!
• Athletic contests - Enjoy your walk, don’t compete. No one was ever labeled a “losing walker” that we know about.

Walkers do need…

• A safe place to walk - Especially if you lack a walking buddy or buddies.
• A walking buddy - See above.
• To set walking “appointments” - If you make an appointment to meet someone, you usually meet them, right? Walking is just part of that meeting.
• Comfortable clothes & good shoes - Nothing fancy.
• A pedometer or step counter - Try for 10,000 steps a day!
• The approval of a doctor to begin - Especially if you’ve been a desk or couch potato for a few months and your blood pressure is a bit high.
• Goals & rewards for motivation - Although walking isn’t competitive for the most part, you might want to set some goals. If you can work your way up to 10,000 steps a day, treat yourself to a facial or some other ‘gift’ that doesn’t involve food.

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Even though my personal trainer provided me with a great workout plan, I’m one of those people who like to mix it up. Despite this desire for variety, my workout plan - just as anyone else’s workout plan - needs to be somewhat organized. Here are five lessons that I learned thus far:

• Always warm up first. This warm up applies to stretches as well, as stretches can injure you just as quickly as a workout routine. So, about ten minutes of walking or some similar exercise that doesn’t strain the muscles is warranted to avoid injury.
• Alternate between upper and lower body exercises. If you don’t have enough time to do a full-body exercise routine, then break it up. Do upper body in the morning, lower body in the afternoon. Or, do upper body one day, lower body the next day, and then plan a day or two of rest (this is for weight training).
• If you’re concentrating on your abs (and who isn’t?), don’t forget your back. A balanced workout is necessary to avoid injury and to keep your core strength balanced.
• Work from larger to smaller muscles. This is a trick that I learned that helped me to stay focused on building/reducing certain parts of my voluptuous body. ;-)
• Work from front muscles to the back muscles. This is another trick to mix it up for those who like variety. If you work on abs (like the woman above who’s fixated on crunches), then work on your upper thighs and forearms as well. When you’re through with those sets, switch to your back, the back of your thighs, and the back of your arms.

If you can think of other ways to mix it up yet maintain a balanced workout, leave a comment!

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