A Walking Primer 

One of the best cardiovascular excercises is walking. It requires little but a pair of good walking shoes. No need to drive to the gym, join an exercise class, buy fancy clothes or expensive equipment and it can be done wherever you are. Take a walk a day and keep the cardiologist away!

Walking Shoes

It is important to invest in a good pair of walking shoes since a poorly fitting pair of shoes can cause blisters on your feet. Look for the following in your walking shoes:

Before You Walk

Don't immediately charge into a fast walk. Begin by stretching to losen and warm up your muscles. Also it is a good idea to make the time enjoyable. Pick out your favorite music tape or learn a language while you walk. Also when you can, try walking with a friend.

Start Slowly

Don't overdo on you first day - you'll regret it by the next day. It will also keep you from staying with your exercise. Start off very slowly and gradually increase your pace. Begin by walking at 105 steps per minute and slowly increase your pace to 114 steps per minute for 20-30 minutes. Then slow your pace back down to 105 steps per minute to cool down for about five minutes.

Stepping Out

Once you are comfortable with this pace, gradually work your pace higher. Start at about 110 steps per minute for five minutes, then increase it to about 130 steps per minute, continue the increased pace for 20-30 minutes. Remember to allow about five minutes for a cool down period.

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