Burn More Calories and Squash Boredom with Sidewalk Fusion

Did your New Year's resolution include walking or running as a means to lose weight or get fit? If it did, congratulations and "you go!" Walking or running usually means treadmill, elliptical, incline, indoor round track or the park. Even with the benefit of a headset and your favorite music, this can get boring. You can change up your music, change up the time of day or the day of the week, but in the end you are repeating the same things over and over. The scenery doesn't change and your body adapts making your workout less effective. If you are tired of the same old, same old, read this article and try Sidewalk Fusion.

What is Fusion? Fusion is a word used in many facets of everyday life. There is cooking fusion, fashion fusion, music fusion, and exercise fusion. When it comes to exercise, you may have heard the word fusion in connection with muscle confusion. Muscle confusion is just what it says, confusing the muscles by doing the unexpected--something different. The basic concept of fusion anything is "mixing it up." A pinch of this, a dash of that, and voile you have something new. So, the idea of muscle confusion and the concept of fusion fit together nicely.

I will admit to the fact that I get bored easily. My brain likes to travel at the speed of a freight train without breaks and I am easily distracted by 'shiny things' when I get bored. This often gets in the way of my fitness goals. I cannot stand grinding out miles on a treadmill, so I opt for the sidewalk. At least the scenery changes and there is the occasional distraction. But even that became boring after a few months and I had stopped losing weight. Drat! So, after a bit of contemplation, surfing around the Internet, and reading about muscle confusion, I decided to design my own walking program that I dubbed "Sidewalk Fusion." (I had to give it a name because people kept asking me what I was doing.)

Sidewalk Fusion, as I define it, is simply a matter of taking a variety of different exercises and connecting them like a chain that I use to pull, push, and drag myself through three miles every day. It breaks my boredom, gives me a mental boost, and it confuses the heck out of my muscles--and people on the street.

Equipment:

1 to 3 pound free weights (if you are just starting use the 1's, then go to 2 and 3 as you get stronger-never more than 3, too much strain on the shoulders)

Headset loaded with music that makes you want to dance

Comfortable clothes that do not bind, appropriate for the weather, including a cushy pair of running socks

Good pair of solid running shoes (I like my Reebok "sock shoes," Run Tone Prime. Super comfy and no inside seams to rub, but I recommend you purchase a better insole than the one that comes standard.)

Sunglasses, lip protection such as Neutrogena Moisture Shine, and sun block or moisturizer depending on the weather. (I strongly recommend wearing some sort of glasses all the time to protect your eyes from whatever is floating in the air and from things that might fly up from the road from passing vehicles. Rose colored ones would be nice for cloudy days.)

Optional: I prefer to wear weight gloves to protect my hands whenever I am using weights. I bought mine at Dicks Sporting Goods, but I am sure there are other sources.

Before You Begin:

Always keep your knees and your toes going in the same direction to prevent knee twisting.

Stay safe by being aware of your surroundings. Watch for cracks and up or down wellings along your path. These can trip you up. Be observant and considerate of other people. Stop look and listen when you are about to cross a street or a driveway.

Decide on a target distance or time.

Unless you are doing overhead presses, your hands should not go above your shoulders.

A sidewalk is not required for Sidewalk Fusion. However, it is best to stick with a relatively even or at least a predictable surface such as a sidewalk, track, running path or road.

My approach:

This sequence is only to give you an idea of how to approach Sidewalk Fusion. My routine is never the same and I always let my music dictate my moves. Do what you 'feel,' but always mix it up. After you exert effort on a particular move, back off and go slower for a bit to let your body recover and get comfortable before you trick it again. My exertion bursts are between 30 seconds and 3 minutes and I let my body tell me when to close that 3 minute window. If you start to get a cramp or a pinch or your heart rate gets too high, shut it down and walk. (You will be surprised how long a minute really is when you are exerting. Start with short bursts and work your way up.)

3 - 5 minute warm up depending on how I feel and the weather
Walking at a quick pace until my blood is pumping a bit harder, about a block
10 - 15 reps of slow weight lifts in a variety of directions to get arms warmed up
30 sec - 3 minutes of forward walking lunges with the arms moving back and forth, elbows bent
5 - 10 jumping jacks
30 sec - 3 minutes of quick pace walking
30 sec - 3 minutes of stomping squats (bent knee squat, stepping side to side--looking like a cowboy who has been riding too long, think bow legs)
30 sec - 3 minutes of quick pace walking
30 sec - 3 minutes of hoping or skipping
30 sec - 3 minutes of quick pace walking with a variety of weight lifting moves
15 - 20 seconds of walking backwards -- "look before you leap," know where you are going so you don't trip, fall or run into someone
Squat down and explode up before you change directions
30 sec - 3 minutes of dance walk -- whatever moves you and keeps you going forward
30 sec - 3 minutes of quick pace walking
30 sec - 3 minutes of 'tight' power walking -- elbows tight to sides, arms bent moving back and forth, spine straight, one foot in front of the other
30 sec - 3 minutes of quick pace walking with shoulder 'kisses,' gently bring the weight in right hand to the left shoulder and vice a versa, but do not touch your shoulder
30 sec - 3 minutes of deep skating-like strides pushing the weights from side to side across the chest
30 sec - 3 minutes of slow walking
At least a one block burst of jogging or running at full speed
Etc.

The idea is to keep creating a different focus, pace, and direction. The hardest part of Sidewalk Fusion is letting go. A stiff starched approach will simply not work. I was watching another woman out walking ahead of me today and I was struck by how stiff and formal she was, though her clothing said she was out for exercise her body said she wasn't interested. Her arms were held at her sides, her pace never changed, and she looked like stick--no body movement. If you want to whittle your waist and work your entire body, you have to move your arms and your hips. Think like a kid. If you watch children, you will see that they are constantly doing something different. They run, they jump, they skip, they dance--they let their spirit move them and so should you.

I will admit that when I first started doing Sidewalk Fusion I received some very concerned, perplexed and downright awe struck looks from people going by--except the people from the gym who immediately knew what I was doing. I ignored the less than encouraging behaviors and words of some and so should you. After all, you are doing something positive for your body, mind, and health--and they don't own you. Hold that chin up, pull those shoulders back. They are just jealous because they don't have your courage.

Since I started Sidewalk Fusion a few months ago, the muscles in my body have become stronger and my stamina is extended. My stress levels are the lowest they have ever been and I feel good every day. I look forward to 6:00 am! People no longer look at me as if I were insane. Instead, people toot and wave and say, "Go, girl!" People stop me to ask how I am, compliment me on my staying power, say that I have inspired them--and there may be a few who are admiring the ever shrinking body. I have broken the unwritten laws of what an adult can and cannot do in publicand opened the door to others who are out here with me getting crazy, happy, and healthy. Please join me and encourage others to join you in Sidewalk Fusion. Be a spark and ignite someone else. People dancing in the streets, what a sight!

Set your inner child free to feel and look better. Take a cue from the clever animals of Madagascar 2 and move it, move it, move it! (If you have any doubts about how to move it, watch these youngsters or do a search for 'move it Madagascar' and find your own inspiration.)

Personal Note: There are many videos out there using the "Move It" music, but if you can only watch one Happy Feet Like to Move It is my favorite. That little penguin is so cute! She reminds me of myself when I first started Sidewalk Fusion -- a little shy about it, but eventually surrendering to it. It feels so good to be a kid again!

CAUTION: Always check with your doctor before beginning any diet or exercise program.

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