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Expert Q&A
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| By Kelli Calabrese Exercise Physiologist | ||
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I am new to exercising on a regular basis. I am walking 2 to 3 miles about 5 days a week. I am about 30 pounds overweight. When should I introduce strength training into the mix? I really want a fit body, not a thin body, but I don't have much more time than the 45 minutes to an hour that I have to walk those 5 days. I do have hand weights, and I have thought about using those a few days a week to get some arm definition, but what exercises should I do?
Congratulations on making walking a regular part of your life and exercise routine. Begin strength training NOW! Strength training is going to be key to your fat loss efforts. Here is a sample schedule.
Monday, Wednesday & Friday - Walk 10 minutes at the quickest pace you are comfortable. Continue with a 30 minute strength training routine followed by 5 minutes of stretching.
Tuesday & Thursday – Walking 2 to 3 miles using a combination of intervals (slow, moderate and fast walking). l spend one minute at each speed and continue until 30 to 45 minutes is completed. Change your walking route to include different terrain and hills.
As far as the strength training routine, you can do a total body routine at home with dumbbells. Consider using an exercise video, having workouts sent to your ipod or receiving workouts online. You can choose 8 to 10 exercises for the major muscle groups and perform each twice to finish in 30 minutes or less. Examples include:
- Squats
- Lunges
- Chest press
- One-arm row
- Shoulder press
- Hip extension
- Bicep curl
- Tricep press
- Bicycle crunches
- Double crunches
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