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Torrent name: Walking For Fitness (Revised & Updated)(gnv64)
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Walking For Fitness (Revised & Updated)(gnv64)

Walking For Fitness
By Nina Barough
DK | December 2016 | ISBN 978-1-4654-5888-9 | 192 Pages | True PDF | 26.4 mb

https://www.amazon.com/Walking-Fitness-Nina-Barough/dp/1465458883

Discover the benefits of power walking and take simple steps to boost your energy levels with Walking for Fitness. Whether you want to include walking in your workout regimen or simply want to be more active and reach the recommended 10,000 steps a day, this collection of strategies can help you maximize the benefits of fitness walking.
Seven 12-week-long walking programs target a range of goals, from weight loss to completing a marathon. Step-by-step photographs demonstrate correct techniques, and stretching and strengthening exercises are explained to complement your walking program and help you improve your overall well-being.
Now revised and updated, Walking for Fitness provides you with everything you need to achieve good health, increased vitality, and weight loss.
No matter your age or fitness level, make every step count with Walking for Fitness.


CONTENTS
6 AUTHOR’S FOREWORD
9 THE POWER OF WALKING
10 What is power walking?
13 Why power walk?
17 GETTING STARTED
18 The right shoes for you
24 What to wear
28 Basic equipment
31 START WALKING
32 How fit are you?
36 Setting your stride
38 Planning your route
40 Posture and breathing
42 Power legs and feet
44 Power arms
46 Putting it all together
48 Common mistakes
51 STRETCH AND STRENGTHEN
52 Why stretch and strengthen?
60 Upper-body stretches
64 Lower-body stretches
66 Full-body stretches
68 Before and after walking
72 Warm up and cool down
73 Stretch and strengthen plan
75 INNER STRENGTH, OUTER POWER
76 The power of breath
78 Think positive
80 Meeting the challenge
82 Mindful walking
84 Water
86 Healthy eating
88 Vitamins and minerals
90 Foods for fitness
93 WALKING FOR YOU
94 Fit walking into your day
96 One, two, three, or more
98 Walking to lose weight
100 Walking and pregnancy
102 Walking with children
104 Walking for charities
106 Competitive walking
109 OUT AND ABOUT
111 Road walking
112 Trail walking
114 Walking in different climates
116 Safety
119 CARING FOR YOUR BODY
120 Be body aware
122 Pedicure
124 Massage your feet
126 Staying injury-free
133 TRAINING PROGRAMS
134 Cross-training
140 Beginner
146 Intermediate
152 Advanced
158 Short distance
164 Half-marathon
170 Marathon
176 Weight loss
182 Extreme
188 Useful resources
190 Index
192 Acknowledgments

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