ZumeWalk - walking step by step for fitness, exercise and weight loss. » Charity Walks http://zumewalk.com Slightly irreverent and entertaining look at walking for fitness and weight loss. Tue, 23 Mar 2010 00:50:14 +0000 en hourly 1 Lose Weight By Walking - Easy Walking Workouts http://zumewalk.com/2010/03/lose-weight-walking-easy-walking-workout/ http://zumewalk.com/2010/03/lose-weight-walking-easy-walking-workout/#comments Sun, 21 Mar 2010 22:05:05 +0000 mike zume http://zumewalk.com/?p=2956 Three simple workouts that will take off major pounds.

Pick the one that’s perfect for you.

ZumeWalk - Walking for Fitness

ZumeWalk - Walking for Fitness

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Beginners!
Focus on miles, not minutes.When you start your walking workout, don’t be intimidated if you can’t keep pace with the time suggestions here. These are your ultimate goals, but the health and weight-loss benefits of walking are measured in number of steps, not minutes. Even if it takes you 20 minutes to walk a mile instead of the 13-minute ideal, don’t give up. Your first goal is to reach the 10,000-steps marker, then worry about whittling down the time it takes to reach it. Do a little more each day, but don’t overdo it. Good luck! (If you’ve never exercised or haven’t done so in a while, check with your doctor first.)

How to customize your workout:
A pedometer registers step count, but maximum health benefits also require the right exertion level. Rule of thumb: If you can’t catch your breath enough to say hi to a friend, slow down. Able to belt out your favorite song, no problem? You’re taking it too easy. To up your workout ante, consider these variations:

  • Increase your pace, not your stride. Taking more steps per minute instead of longer ones not only helps you walk faster (a 12- to 13-minute mile is optimal), it also elevates your heart rate without increasing your risk of injury.
  • Pretend you’re on a tightrope. Professional walkers place one foot directly in front of the other, as opposed to taking hip-width strides. Follow suit, and you’ll increase your energy output and use more major muscle groups.
  • Work your arms. Bend your elbows at a 90-degree angle and pump them back and forth as you step. This propels you forward faster and burns more calories.
  • Head for the hills! Adding an angle is the surest way to increase the intensity of your walking workout. If you’re on a treadmill, use the elevation button.
  • Use weights or walking sticks — both give a more complete workout. The two dumbbells should weigh less than 10 percent of your body weight. Walking sticks (not to be confused with the kind Granddad may have sported) increase energy expended by 20 percent; order a pair at nordicwalker.com.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

1. “I don’t have a full hour. Can I still squeeze in exercise?”

PROFILE: Your job or your family, or both, have you going all day long. You never get more than 20 minutes to yourself, and commuting eats up a lot of that time.

Your 60-minute walking workout:

  • 15-MINUTE WALK TO WORK
    Whether you usually drive yourself to the office or travel by public transportation, leave a little earlier and park farther away from your building or get off the bus a few stops earlier than usual and walk the rest of the way to your destination. (Note: Do not do this in high heels. Say no to fashion and wear sneakers instead. The alternative is to risk serious injury.) Remember, your goal is to walk a little more than a mile in 15 minutes. To figure out how far — or how many bus stops — that is, drive the route once and map the distance.
  • 20-MINUTE LUNCH CRUNCH
    Make your lunch hour count for something other than calories. Slip on your sneakers, exit the building, and do a few laps around the block. Window shopping is allowed, but to get your heart rate up, don’t be suckered into the stop-and-stare routine. Keep pumping your arms and shortening your stride so you squeeze in more steps per minute. On your way back to your desk, pick up a healthy bite to eat and plenty of water to replace lost fluid. See, that wasn’t so hard!
  • 10-MINUTE COFFEE BREAK (A.K.A. POWER WALK)
    It’s 3:00 in the afternoon…do you know where your energy is? If you’ve lost it somewhere in the office abyss, you’re not alone. The best way to regain your mojo is to hustle! This time, get a little tricky. If no one’s looking, do the grapevine on your stroll to the corner deli, walk down an empty hallway backward, climb the stairs with your eyes closed (use the railing!). The idea is to involve all of your senses, even those not normally active in an office environment. You’ll feel infinitely more alert when you return to your desk.
  • 15-MINUTE REVERSE COMMUTE
    Now it’s time to return home. Follow your morning walk backward for the evening trip. Remember, you’re shooting for 1.2 miles in 15 minutes, but it’s okay if it takes longer at first — just keep working on improving your time.

    • 2. “I’ll concentrate and do it all at once.”

    PROFILE: Lucky you. Finding a full hour to devote to working out is no problem — and you’d rather bite the bullet and get it done than worry about weaving it into your day.

    Your 60-minute walking workout:

  • 2-MINUTE WARM-UP
    Standing in place, take five long, deep breaths. As you inhale, raise your arms slowly over your head; slowly lower them as you exhale.
  • 15-MINUTE MILE
    Grab your watch and pedometer. Your goal is to walk one mile (roughly 2,200 steps), anywhere you want, in 15 minutes. Concentrate on coming down on your heel, rolling through the ball of your foot, and pushing off the toes with each step.
  • 3-MINUTE STRETCH
    Now that you’ve warmed up, work out any kinks. Calves: Lean against a tree or wall and extend one leg behind you in a lunge position. Hold for five counts; switch legs. Quads: Bend one leg behind you, pulling your foot to your bottom with one hand and using a wall for support with the other; switch legs. Hamstrings: Sit on the ground and extend one leg in front of you, keeping the other one bent and relaxed. Reach for the toe of the straight leg for five counts; switch legs.
  • 12-MINUTE MILE
    Get ready to hustle! For the next 12 minutes, you are going to move between a slow jog and a fast walk. Speed walking is easy once you get the hang of it — stay focused on taking short steps rather than longer ones. To really get going, pump your arms back and forth vigorously — no reason your legs should be doing all the work!
  • 3-MINUTE TONING
    Okay, you survived. Now, drop and give us 10 — really! Mixing cardio with strength training in a workout burns more calories. Find a patch of grass and complete 10 push-ups (modify by pushing from your knees), 10 sit-ups and 10 leg lifts on each side.
  • 12-MINUTE MILE
    Here’s the final intensity component to your routine. As before, keep yourself moving somewhere between a slow jog and a fast walk. Pay attention to your posture: Speed should come from bending your knees, not from lunging forward, which can cause injuries.
  • 3-MINUTE STRETCH
    You’re officially heading home now. To keep your muscles long and limber, repeat the calf, hamstring and quad stretches you did earlier. This time, hold each position for 10 counts and feel how much deeper into the stretch you can go, now that your muscles are warm. Clasp your hands behind your back and pull up with your arms for a good chest, biceps and triceps release.
  • 20-MINUTE COOLDOWN MILE
    You’ve worked hard; now it’s time to slow the pace and return your heart rate to normal. As you walk this last mile, let your arms swing loosely at your sides. By the time you’ve hit 20 minutes, your breathing and pulse should be almost back to normal, so that you could easily carry on a conversation.

    • 3. “Help! I hate to exercise!”

    PROFILE: It’s tedious, time-consuming and boring. To hit 10,000 steps a day, your workout has to be fun, or it’s not going to happen!

    Your 10,000-step walking workout:

  • WALK THE DOG
    Start the day with a 10-minute morning stroll (1,000 steps).
  • CALL YOUR MOM
    Pace nervously while reviewing your life — and receiving unasked-for advice — during a 15-minute phone call to Mom (1,000 steps).
  • MANGIA!
    Find a deli five blocks from your building and take a noontime trip (even just to get something to drink), hoofing it 10 minutes each way (2,000 steps).
  • WATCH TV
    March in place for 15 minutes during the evening news (1,000 steps).
  • CLEAN HOUSE
    You have to do it anyway, plus it’s 2,000 steps for 30 minutes.
  • AN AFTER-DINNER STROLL WITH HUBBY
    Take a 20-minute sunset walk (3,000 steps): What better way to lose weight and rekindle your romance?
    • Share/Bookmark Tags: exercise, fitness, Good Housekeeping, walk, walking, Walking for Charity, walking for exercise, Walking for Fitness, Walking for Stress Relief, Walking for Weight Loss, walking program, walking routines, ZumeWalk

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    ]]>     http://zumewalk.com/2010/03/lose-weight-walking-easy-walking-workout/feed/     Susan G Komen 3 Day Walk - Washington DC: A Walker Needs Your Help http://zumewalk.com/2009/09/susan-komen-3-day-walk-washington-dc/ http://zumewalk.com/2009/09/susan-komen-3-day-walk-washington-dc/#comments Sat, 19 Sep 2009 12:38:36 +0000 mike zume http://zumewalk.com/?p=2719 Susan G Komen 3 Day Walk - Washington DC - A Walker Needs Your Help!

    The Washington DC, Susan G Komen 3 Day Walk starts on October  9th and one of our team members needs a helping hand with her fundraising goal. Here’s the story:

    Susan G Komen 3 Day Walk - Washington DC - Oct 9th

    Susan G Komen 3 Day Walk - Washington DC - Oct 9th

    I thought sending out a message, via ZumeWalk, of need would get everyone in the fight to end breast cancer by walking their feet off and raising money to send Christy a few bucks.

    Christy’s been training for six months for the event and it would be ashamed if she didn’t get to walk the walk and talk the talk - all for her incredible cause - supporting research and one day ending breast cancer.

    Here’s a link to her page and information:

    Christy Cooper's 3-day donation page

    Christy Cooper's 3-day donation page

    We thank you for all your help and look forward to seeing everyone at the walk.

    MikeZume_I’m donating right now to Christy and her courage to walk for other people and the cure.

    Share/Bookmark Tags: breast cancer, race for the cure, Susan G Komen, Susan G Komen 3-day, team zumewalk, walk, walking, Walking for Charity

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    ]]>     http://zumewalk.com/2009/09/susan-komen-3-day-walk-washington-dc/feed/     2009 - Second Annual Walk for Lupus - Baltimore MD http://zumewalk.com/2009/05/2009-second-annual-walk-for-lupus-baltimore-md/ http://zumewalk.com/2009/05/2009-second-annual-walk-for-lupus-baltimore-md/#comments Sat, 16 May 2009 23:10:08 +0000 mike zume http://zumewalk.com/?p=2566 2009 - Second Annual Walk for Lupus - Baltimore MD

     

    2009 Lupus Walk - Baltimore MD

    2009 Lupus Walk - Baltimore MD

    Starting at 9:00 a.m. Registration will begin at 8:00 a.m. at the Y of Central Maryland-Harry & Jeanette Weinberg Family Center 900 E. 33rd Street. We will circle Lake Montebello. A two miles walk back and forth.

     

    Location:

    “Y” of Central Maryland Harry & Jeanette Weinberg Center at Stadium Place
    900 E 33rd St
    Baltimore, MD 21218-3663

    Need directions? Click here for a map

    Walk Date - 9/26/2009 8:00am - 12:00 pm
    General Registration - Standard: No Fees

    Participant Level

    Level 4 ($5,000.00 + ) 

    Individual walkers raising over $5,000 will receive a Walk for Lupus Now fleece! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event

       Rewards: Walk for Lupus Now - Fleece

    Level 3 ($1,000.00 - $4,999.99) 

    Individual walkers raising over $1,000 but less than $5,000 will receive a Walk for Lupus Now sweatshirt! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

       Rewards: Walk for Lupus Now - Sweatshirt 

    Level 2 ($500.00 - $999.99) 

    Individual walkers raising over $500 but less than $1,000 will receive a Walk for Lupus Now baseball cap! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

     Rewards: Walk for Lupus Now - Baseball Cap

    Level 1 ($100.00 - $999.99) 

    Individual walkers raising over $100 but less than $500 will receive a Walk for Lupus Now T-shirt! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

    Rewards: Walk for Lupus Now - T-Shirt

    Share/Bookmark Tags: Lupus Foundation Greater DC, LUPUS Foundation of America, start, walk, walker

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    ]]>     http://zumewalk.com/2009/05/2009-second-annual-walk-for-lupus-baltimore-md/feed/     Rock the House 8K. http://zumewalk.com/2009/04/rock-the-house-8k/ http://zumewalk.com/2009/04/rock-the-house-8k/#comments Fri, 17 Apr 2009 14:11:57 +0000 mike zume http://zumewalk.com/?p=2456 rockthehouse8kmediumRock the House Ya’ll with the Celebrate Fairfax! and a 8K, in Fairfax Virginia will rock your socks off with Blues Traveler, The Fixx, Old Skool All-Stars, Phil Vassar and many more.

    We’re all about walking here at ZumeWalk but walk or run get involved in a great cause. My wife and I have been contributors to the Alternative House for at least ten years and love the folks who run the facilities and the brave women who benefit from their loving shelter and care.
    So get out and enjoy the day and make yourself feel good with a give.

    Thanks. MikeZume_giving and walking both end in “ing.”

     

    Sunday, June 7, 2009
    8:00 am
     Celebrate Fairfax! Festival
    Fairfax County Government Center
    12000 Government Center Parkway
      
    Register at:
     
    Registration Fee: $22 in advance or $27 race morning (subtract $2 if you own a ChampionChip)
     
    **Cash awards to top 3 men & Women**
    **Prizes to age-group winners**
    **Random raffle drawings**
     

    For inquiries, sponsorship opportunities, or to volunteer race morning, please contact Gina Cocomello.
     
    For more information about Alternative House, visit www.thealternativehouse.org
      
    alternativehouse

     

    Share/Bookmark Tags: Alternative House, Celebrate Fairfax, Rock the House 8K

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    ]]>     http://zumewalk.com/2009/04/rock-the-house-8k/feed/     National Walk for Epilepsy - Washington, DC http://zumewalk.com/2009/01/washington-dc-032809-national-walk-for-epilepsy-2009-national-walk-for-epilepsy/ http://zumewalk.com/2009/01/washington-dc-032809-national-walk-for-epilepsy-2009-national-walk-for-epilepsy/#comments Tue, 20 Jan 2009 14:23:09 +0000 mike zume http://zumewalk.com/2009/01/20/washington-dc-032809-national-walk-for-epilepsy-2009-national-walk-for-epilepsy/ March 28, 2009
    Link at: Register Now for the 2009 National Walk for Epilepsy March 28, 2009 ? National Mall, D.C.

    WHERE:
    8:15 a.m.          Pre-Walk Rally (stage on the National Mall

    8:45 a.m.          National Walk for Epilepsy begins

    10:30 a.m.        Post Walk celebration

    ADD’L CONTACT: Email mailto:walkinfo@efa.org

    Phone
    1-866- 4EF-WALK
    1-866-433-9255

    By Mail 
    National Walk for Epilepsy
    8301 Professional Place
    Landover, MD 20785

    Share/Bookmark Tags: 2009 National Walk for Epilepsy, charity walk, metro washington dc

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