Exercise of the Week - Walking (

I thought I would share some tips about the most versatile exercise there is...walking. This is an easy exercise to add to anyone's lifestyle and can compliment Taekwondo training. Some of us may have a preconceived notion (I myself have been guilty) that this is for older people or for those who are out-of-shape. While these groups can benefit from it, walking is great for ALL fitness levels. For more of a challenge turn your walks into hikes on trails, or add hills and/or distance.

The quoted information is courtesy of Fitness Magazine's April issue.

- "Walk about 3 miles a day and you'll burn about 240 calories-about the amount in a Snickers bar-while likely lowering your blood sugar levels, which helps protect you against diabetes and heart disease"
(I would like to add to this..eat a Kashi chewy granola bar, which is only 150 calories and much better for you than a Snickers bar! One of my fave kinds...cherry dark choc chip. Yum!)

- "People given a pedometer walked at least a mile more each day."

- If you walk near a park, you can add these exercises to your walking course, to give you some sculpting benefits.
1. "Supported Squat (Targets Glutes and Thighs) Stand with your back against a wide tree or wall. Slowly walk your feet out and bend knees until thighs are parallel to the ground. (keep knees aligned over ankles.) Hold for 30 seconds: come back to standing. Repeat."
(I used wall squats in my strength training classes. You can do these in the office, home, the dojang...most anywhere...one of my favorites!)

2. "Bench dip (targets arms, chest, upper back and abs). Sit on a park bench knees bent, feet on ground. Place hands on bench to the outside of your hips. Slide butt off bench and use triceps to slowly lift and lower hips about 4 inches. Repeat for 1 minute."
Note: This can also be performed inside the dojang, using the wooden bench. It is good for the triceps, which in the long run, can help your push-up performance.

3. "One-arm wall push up (targets chest, arms, back and abs) Stand arm's distance from a wall or tree and place right palm on it at shoulder height, arm extended. Press chest into wall or tree until nose is near surface, then push out. Repeat for 30 seconds, switch sides."

4. "Cross-Body Kick (targets abs, obliques and thighs) Stand on left leg, knee slightly bent, hands on hips and right leg lifted a few inches out to the side with foot flexed. Kick right leg across body to the left and back to side; keep range of motion small and muscles contracted. Repeat for 30 seconds. Switch sides."

5. "Side-step squat (targets butt and thighs) Stand sideways to a set of stairs, hands on hips. Place right foot two stairs up with both feet pointing forward. Squat, lowering hips until right knee is bent about 90 degrees. Hold for 1 count, pressing into right foot, then stand back up. Repeat for 30 seconds. Switch sides."

Fitness Magazine (I do too!) recommends interval walking. They have specific interval plans. You can probably find one online, or just invent your own, alternating fast/slow walking in intervals from 30 seconds to 3 minutes. You choose.