Birthday of Sri Guru Ramdas Ji

Health
burn fat. It is one of the safest ways to
lose weight, reduce stress and increase
energy.Majority of people walk aimlessly
with poor technique. They seem
to be pushing themselves and are unable
to walk fast and hence get tired
easily, put undue pressure on joints and
muscles leading to heel pain, shin pain
and muscles soreness.
Following elements are necessary
for a successful walking
programme:
• Warm up--- walking at a slow pace
for approximate five to seven minutes,
• Posture-- Push out your chest and
keep your shoulders relaxed, while
doing so, the shoulder blades will automatically
fall into the correct position.
By maintaining an open chest
posture, breathing can be considerably
eased.
• Arm technique-- The arm should be
kept close to the body and swing naturally
parallel to the body in the normal
walking rhythm. In the
front-swing, the arms should not go
above chest height. In the backswing
the hand should swing as high
as the hipbone. At low speeds the
arms are slightly less bent at the
elbow. At high speeds the arm
should be at right angles at the elbow
joint. The hands are closed into a
loose fist.
• Stride/leg technique-- Take quite normal
steps. Stay relaxed in doing so,
try not to influence your stride length
otherwise it can lead to premature fatigue.
The heel hits the ground first,
then the rest of the whole foot up to
the toes roll off. Make deliberate use
of your foot and lower leg muscles
and push off from the ground in order
to introduce the next step.
• Breathing--- Correct breathing means
that you should breathe in deeply, but
not at full capacity. Avoid shallow
The following are the benefits
of walking:
• A brisk walk increases intake of oxygen,
strengthens your heart to pump
more blood, improves circulation and
reduces blood pressure.
• Walking also slows development of
degenerative joint disease, stops loss
of bone mass in osteoporosis and
tones your muscles gently.
• Walking reduces stress and therefore
helps in sound sleep.
• Walking helps in the relief from
arthritis and back pain.
• Walking at a prescribed speed
wherein heart/pulse rate is increased
to 220-Age can reduce the fat.
and rapid breaths. Try breathing in
over the first three steps and then
breathing out over the next three
steps.
Aerobic activity, in which a person
walks at a brisk pace in an attempt to
elevate his/her heart rate. A brisk walk
will burn up to 100 calories per mile or
300 to 500 calories per
hour. Combined with a sensible
diet, walking will not only help you
lose weight but keep the weight off.
It is always advisable to start off
very slowly and gradually increase the
pace in an attempt to elevate one’s
heart rate.
Walking for weight reduction--
There is an improvement in metabolism
when a person is walking but the
fat reduction starts only when walking
is done at a target Heart Rate of about
20-30 minutes. To calculate the target
Heart Rate-One has to subtract one’s
age from 220 i.e. maximum Heart Rate
at birth.
The target Heart Rate is 60-80 per
cent of the maximum Heart Rate. For
an individual of 50 years old, the Target
Heart Rate will be as under.
220 (Maximum Heart Rate)-50
(age)=170 beats/min.
60% of 170=102 beats/min----17
beats/10 seconds.
80% of 170=136 beats/min----21
beats/10 seconds.
Therefore, while doing the exercise
you can count your pulse up to 10 seconds
on your wrist OR neck, which
should be between your upper and
lower target rate.
In my view, walk 6 times a week,
three days with an intensity of target
Heart Rate for 20-30 minutes and three
days with an easy pace for 30-40 minutes.
Increase your distance for not
more than 10% per weekIn addition to
your exercise walking routine, consider
ways you can build more steps
into each day, such as taking stairs instead
of elevators or parking your car
at the far end of lots.
-Dr Ravinder Chadha is a former
physio-therapist of the Indian cricket
team. Telephoe-2702929.
E-mail-chadhar587@gmail.com
October 2015
Punjab Advance
45