Ask the Coach
Walking Hey, Coach! What would be a good walking routine that I could get into?
My mom wants to start walking, and I think I’m going to tag along with her.
How many days a week would be good? How far should we try to walk? Are there certain times that we should make for certain distances?
Signed…..Walking Tall
Dear Walking Tall: A good walking routine would probably vary from person to person, depending on one’s age and capabilities.
One of the many good things about walking is that it is a low impact activity, which means it’s not real hard on the bones and joints.
One foot is always on the ground, so the body doesn’t take the pounding that one would get as a jogger. Because walking is low-impact, it is something that can be done every day.
The Department of Health strongly recommends intense, cardio activity on most days of the week for a minimum of 60 minutes.
The recommendation used to be only three times a week for 30 minutes.
With our waistlines ballooning, along with an alarming increase in childhood diabetes, plus other health-related issues, it’s no wonder the guidelines have doubled.
Regarding times and distances, the Coach suggests putting emphasis on distance first before getting overly concerned about speed.
After a week or two, feel free to start challenging yourself by setting some attainable goals. Your intent should be to try to get your heart rate into the target zone. The formula is 220 — your age times 60- 80 percent. You may use 70 percent as an average.
The harder you work, the more you will typically get out of your workouts.
For more of a challenge and a better workout, the Coach strongly encourages you to include some big hills (or mountains around here) in your routine. This will aid in elevating your heart rate if you put forth a great effort.
Please remember that most people that start a workout program end up quitting after only a few weeks. It’s takes initiative, drive and discipline, among many other things.
Please know that it helps to start out with a partner like you have, and don’t put pressure on yourself at the beginning to accomplish great things. Start out slowly, and gradually work up the ladder from there.
As always, we should check with our primary care physician if we have been sedentary, are over thirty or have heart/health related issues. Also of note, along with exercising, we are all encouraged to eat nutritionally, yet cut down on our portions.
For more information, please consult a certified fitness trainer and a nutritionist.
Hopefully all of our readers will be making a concerted effort to attain greater health in 2007.
Good luck.
Allen Iverson
Hey, Coach! Allen Iverson is one of the all-time great point guards in the history of the NBA. He could take a team to the next level.
How come so much time has gone by and no one has made a trade for him?
Signed….Got a Basketball Jones
Dear Basketball Jones: The guess here is that there may be hesitation because A. I. could also destroy team chemistry. He comes with a price tag of $18 million a year and a ton of baggage.
Some are saying his age (31) is a stumbling block, but the Coach says, “Forget that.”
He is viewed as uncoachable by many; plus, he appears to have his own agenda first before what’s best for the team.
To be forthright, even though the Coach is no fan, Iverson is absolutely, without question, one of the fiercest competitors in NBA history. On his best days, he does in fact carry a team.
He has tremendous heart and talent, but shooting 40 percent from the field just doesn’t cut it. He needs to consistently make players around him better in order for his stock to go up, in this Coach’s eyes.
The team must come first, especially from the lead guard position and for a person that dominates the ball on almost every possession.
The Coach would offer to our younger readers to look up to Steve Nash (Suns) as a player and role model.
Coach’s Comments: It’s time to get serious about making some quality resolutions for the upcoming year.
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You can contact the Coach via e-mail at askthecoach2003@yahoo.com.