Full Description
If you've ever considered taking up walking to help meet your fitness goals, look no further than Walk Your Way Fit: Your Guide to Better Health, Wellness, and Vitality.
Clinical exercise physiologist Sarah Zahab is the 2012 and 2014 winner of the Ontario race walk championships (5,000 m) and the 2016 winner of the Canadian indoor national championship (3,000 m). In Walk Your Way Fit, she details the most efficient, effective, and enjoyable ways to use walking as a tool to improve your fitness and boost longevity. You'll discover how walking benefits the body on the physiological level and how to improve your walking workouts and walking speeds, no matter your fitness level.
With tips on injury avoidance, you will be prepared to recognize overuse injuries, recover from injuries, and prevent them from occurring again. Along with scientific evidence for the benefits of walking, Walk Your Way Fit provides you with the following:
10 warm-up drills to safely prepare the body for walking
11 cool-down stretches to ease out of walking
16 targeted strength exercises to help support your walking
12 walking workouts with multiple options to provide variety and an overall balanced walking plan
Purposeful and practical, this guide includes 20-, 30-, 45-, 60-, and 75-minute workouts, plus a timed trial to assess walking fitness. You'll also find a variety of workout options-including intervals, power walking, and jogging paired with walking-as well as three treadmill workouts for those days when the weather just isn't cooperating.
And if you are interested in getting serious, Walk Your Way Fit includes race training plans for the 5K, 10K, and half-marathon to ensure you're ready for competition. Zahab's own experience as a nationally ranked race walker will help you feel confident as you prepare to hit the starting line.
Whether you walk regularly or are just getting started, this guide equips you with all the tools you need to make the most of your walking workouts.
Contents
Foreword by Ray Zahab
Introduction
Part I. Foundations for Your Training
Chapter 1. Benefits of Walking
Chapter 2. Anatomy and Physiology of Walking
Chapter 3. Gear and Terrain
Part II. Master the Form
Chapter 4. Breathing and Alignment
Chapter 5. Gait and Walking Technique
Part III. Prepare for Your Workout
Chapter 6. Warm Up and Cool Down
Chapter 7. Amplification Tips and Strategies
Chapter 8. Modifications and Injury Prevention
Chapter 9. Strength Training for Walkers
Part IV. Walking Workouts and Training Plans
Chapter 10. Time-Based Workouts
Chapter 11. Purpose-Based Workouts
Chapter 12. 5K, 10K, and Half-Marathon Training Plans
