Training ScheduleWalkers' tips by Colin Fallaize
Walkers’ tips by Colin Fallaize
To help in your preparation, we have asked Colin Fallaize, a well known fitness expert, for his advice. He has kindly prepared the following information for all walkers.
- No blisters, banish blisters – deal with hot spots and blisters immediately. Stop them before they start.
- Walk tall, walk straight and look the world right in the eye. Poor posture will open the door to injury.
- Drink, drink, drink. During the day, during the training, during the recovery – daily hydration is key.
More information should be sought on this important component to your challenge.
- Don’t break the bank on trainers, talk to the islands sport retailers and tell them about your amazing challenge and ask their advice on trainers. They have good knowledgeable staff and they won’t rip you off.
- Walk and learn – learn about your island and increase the knowledge about your own fitness.
- Set a goal – give your motivation a boost by setting yourself goals during your training.
- Always walk somewhere safe.
- “Walking works”, that’s the message that comes through loud and clear from fitness experts, researchers and everyday fit people. Walking is cheap and it can help you lose excess weight and avoid the health problems that go along with it, such as high blood pressure and high blood sugar. Studies have also linked moderate exercise to lower rates of stress and reduction of certain illnesses.
- So what’s the difference between fitness walking and everyday walking?
It is to lose weight and improve fitness levels; you really have to get your heart rate up.
- A stroll isn’t enough. If you want to increase the intensity of your workout, consider walking faster, use hills, and use your arms more (use walking poles, ski poles, Nordic poles?). For best results, invest in a heart monitor a commonly used brand may start at about £20 to £30.
- The monitor is the best way to measure your heart rate while you exercise. (You can program some monitors with your age and resting and maximum heart rates to automatically calculate your progress.)
- If you find the walking plan a bit controlling, or you don’t want to buy a heart monitor, just walk the recommended total time each day, increasing the speed and intensity of the shorter walks each week, and maintaining a steady but brisk pace for the longer walks.
- But talk with your doctor before starting any fitness plan, and remember in the beginner stage to rest and recharge every few days, rather than walk five days in a row.