FREQUENTLY ASKED QUESTIONS

If you don’t find the answer to your question here, please contact us.

+ How long is a Walking Workout?
+ What are resistance exercises?
+ Are the workouts held every week throughout the year?
+ Do I have to book in advance?
+ If I book a programme pass, is there a time limit on using all the workouts?
+ What if I have booked a programme pass and then become ill or get injured?
+ If I book a programme pass, do I have to attend the same workout every week?
+ What should I wear?
+ What should I bring with me?
+ Should I eat before or after a Walking Workout?
+ What happens if it rains?
+ What happens in winter when it is dark in the evenings?
+ Am I too old for a Walking Workout?
+ Am I too unfit for a Walking Workout?
+ I am recovering from illness/an operation/injury, are your Walking Workouts suitable for me?
+ I have not exercised regularly before, are your Walking Workouts suitable for me?
+ Will your Walking Workouts help me to lose weight?
+ How many calories will I burn in a Walking Workout?
+ I am pregnant, are your Walking Workouts suitable for me?
+ I have just had a baby, are your Walking Workouts suitable for me?
+ May I bring my baby with me?
+ May I bring my young child with me?
+ May I bring my dog with me? 
+ What are MBT shoes?
+ What is nordic pole walking?

How long is a Walking Workout?
The daytime workouts are an hour long. Depending on the level of the workout, they combine up to 45 minutes’ walking with resistance exercises and/or stretching routines.

Evening Walking Club classes are 45 minutes long and focus on power walking (no resistance exercises).

All WalkAbout Workouts are 2 hours long, including resistance exercises and stretching.

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What are resistance exercises?
Resistance exercises are also known as body-conditioning or –toning or -sculpting exercises. These are exercises that involve your muscles pulling against the resistance of gravity or a weight. If you have been to, for example, a “Tums & Bums” class at a studio you will have done resistance exercises to tone & strengthen specific muscles or muscles groups – all those squats and abdominal crunches. You may even have used hand weights or body bars in a class.  In the gym, there are ranks of rather scary-looking weight-lifting resistance machines!

Exercising outdoors, our workouts include exercises that use our body weight as resistance against gravity or sometimes we use resistance bands (long flexible rubber bands), to increase the intensity of the exercise. But don’t worry; you won’t build muscles to look like Mr Universe – that takes years of dedication!

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Are the workouts held every week throughout the year?
During term time, the workouts are held every week. In the school holidays, we offer a reduced programme because usually many people are away on holiday. Full information of any changes to the programme will be available on the News page at least 2 weeks in advance.

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Do I have to book in advance?
You do not need to book in advance for the daytime group Walking Workouts, you can just Pay-As-You-Go. You will, however, save money if you pre-pay for a programme pass. There is a choice of programme passes to suit your exercise intentions.

You will need to book in advance for all courses: Walk+Slim, Walk+Ski Fitness, Walking Club.

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If I book a programme pass, is there a time limit on using all the workouts?
A programme pass is normally valid for 6 weeks. There will be no refunds for workouts not taken and workouts are not transferable to another programme.

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What if I have booked a course or programme pass and then become ill or get injured?
Under special circumstances we may make exceptions.

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If I book a programme pass, do I have to attend the same workout every week?
Not at all. You can use your pass for any open group workout on any day.

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What should I wear?
Comfortable footwear: either training shoes that are specifically designed for walking (including MBTs) or cross-trainers which are designed to cope with different exercise forces. Not running shoes nor hiking boots (both are too inflexible).
Sports socks: make sure they are the right size (not too tight nor too big and lumpy) and avoid low cut socks or you may rub a blister on the back of your ankle. Choose a synthetic fibre that wicks away moisture.
Leggings or shorts: whatever your preference, make sure that they are made from a stretch fabric that wicks away moisture and don’t have chunky inside seams that will rub your inner thighs.
Layers: start with a vest or T-shirt as your base layer, than add a sweatshirt, fleece or light jacket that you can tie around your waist once you are warmed up. Again, choose a fabric that will wick away moisture.
Hat or cap: for warmth in winter and sun-protection in summer.
Sunscreen: even in winter, it is best to protect your skin with SPF15 sunscreen minimum – more in summer.
Winter extras: add a sleeveless gilet in dry weather or a lightweight, waterproof, breathable jacket on rainy days plus gloves.
Summer extras: UV protection sunglasses

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What should I bring with me?
The very minimum: water, your house keys, your Walking Workout pass or money to pay for your workout. You may also want to bring a towel or mat for some of the resistance exercises that involve lying on the ground. You can get small bags that fit around your waist or your wrist. If wearing a backpack, ensure that it fits well and doesn’t move around as you walk.

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Should I eat before or after a Walking Workout?
We would recommend that you have a complex carbohydrate-based snack or light meal at least 30-60 minutes before a workout – have a small bowl of porridge for breakfast or snack on an oatcake with humous. That should ensure that you have plenty of energy, without giving you digestion problems. After a workout, you will need to replace your glycogen stores so again a carb-based snack is a good idea – a banana or other fruit.  And drink lots of water - before, during and after your walk – even if you don’t feel thirsty. By the time you do feel thirsty, you are already dehydrated.  

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What happens if it rains?
Rain will not stop us, nor snow or sleet! We spend far too much of our time indoors, it’s great to workout outside in all weathers. We will, however, cancel a workout - for safety reasons - in extreme weather conditions, such as extreme heat or cold, if there is a danger of a thunderstorm or if it is very icy. If in doubt, phone or text Suzy at least 30 minutes before the scheduled time (07980 650 951).

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What happens in winter when it is dark in the evenings?
The evening workouts on Clapham Common will meet outside Clapham South tube station and we will choose a route which keeps to well-lit paths and pavements. Do wear a light-coloured or reflective jacket so that you can be seen easily.

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Am I too old for a Walking Workout?
In general, you are never too old to start walking as a form of exercise or to increase the amount or level of walking that you do. In fact physical inactivity is linked to many of the diseases of old age so exercise becomes even more important, the older you get. Harry Truman gave the following advice, on his 80th birthday, on how to live to be 80: “Take a 2-mile walk every day before breakfast.” Take action now, in order to have a fit and active old age! You may prefer to have a walking programme designed just for you, taking into account your current level of fitness and your individual goals: contact us about our private one:one programme. If you have any health problems or concerns, you should always consult your doctor before starting a new exercise programme.

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Am I too unfit for a Walking Workout?
Many medical professionals recommend walking as the first exercise activity to improve your fitness, even if you have never exercised regularly before. Walking is low impact, easy on your body and it gets results. If you are very unfit, you will need to ease yourself gently into a regular walking programme. You may prefer to have a walking programme designed just for you, taking into account your current level of fitness and your individual goals: contact us about our private one:one programme. If you have any health problems or concerns, you should always consult your doctor before starting a new exercise programme.

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I am recovering from illness/an operation/injury, are your Walking Workouts suitable for me?
If you have or are recovering from any health problems or concerns, you should always consult your doctor before starting a new exercise programme. When you are medically ready to return to exercising, many medical professionals recommend walking as a good low impact exercise that is easy on your body. But you may need to ease yourself gently into a regular walking programme. You may prefer to have a walking programme designed just for you, taking into account your current level of fitness and your individual goals: contact us about our private one:one programme.

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I have not exercised regularly before, are your Walking Workouts suitable for me?
Many medical professionals recommend walking as the first exercise activity to improve your fitness, even if you have never exercised regularly before. Walking is low impact, easy on your body and it gets results. If you are very unfit, you will need to ease yourself gently into a regular walking programme. You may prefer to have a walking programme designed just for you, taking into account your current level of fitness and your individual goals: contact us about our private one:one programme. Or try our Easy Walk workout - walking with a like-minded group can keep you motivated to continue. If you have any health problems or concerns, you should always consult your doctor before starting a new exercise programme.

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Will your Walking Workouts help me to lose weight?
Our Walking Workouts can help you to control your weight in many ways: by burning calories, by helping to build lean muscle and by boosting your metabolism so that your body burns fat more efficiently. But to sustain your weight loss you will need to acquire the exercise habit, i.e. exercise regularly, and you will need to address your diet too. The key is simply to burn more energy (calories) than you consume!  One pound of body fat is the equivalent of 3500 calories. To lose one pound of body fat per week you will need to both burn an extra 250 calories per day and eat 250 fewer calories per day. There are lots of crash diets that will promise you more dramatic weight-loss, faster but aiming to lose one pound per week is both healthier and more sustainable in the long term.

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How many calories will I burn in a Walking Workout?
The number of calories you will burn in a workout depends on your weight, your height, your individual metabolism, the level at which you exercise and many other factors. As a guideline, however, at a leisurely walking you could burn approx 210-300 calories; at a brisker pace that could increase to approx 270-480 calories.

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I am pregnant, are your Walking Workouts suitable for me?
Most doctors encourage women to continue to walk throughout their pregnancy, unless there are any complications (e.g. multiple births, high blood pressure, bleeding). After the first trimester, you shouldn’t lie on your back for long so that means no abdominal crunches; we can offer you safer alternative resistance exercise options. You will also need to be careful not to overstretch; again we can advise. During the first and third trimesters, you may get tired easily, so even experienced exercisers may prefer to drop down to a slower pace. Listen to your body. If you have any health problems or concerns, you should always consult your doctor before starting a new exercise programme.

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I have just had a baby, are your Walking Workouts suitable for me?
Walking is excellent exercise for most new mothers.  If your pregnancy and the birth were complication-free and you were exercising regularly before your pregnancy, you should be able to start power walking again 6-8 weeks after giving birth (longer if you had a caesarean; consult your doctor). But don’t expect to start back at the level you used to walk at; start at a leisurely pace before stepping up to a power walk. You might consider private one:one workouts, with a programme designed to meet your needs. Raised levels of the hormone relaxin in your body mean that you will need to be careful not to overstretch in the first 3 months after the birth; we can advise. If you have any health problems or concerns, you should always consult your doctor before starting a new exercise programme.

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May I bring my baby with me?
We would encourage you to come to our group workouts without your baby, if at all possible. Walking with a baby buggy will inevitably compromise your power walking technique because you cannot swing your arms properly whilst pushing the buggy. Carrying the baby in a sling or back pack will leave your arms free whilst walking but will compromise your technique in the resistance exercises. If you book private one:one workouts, however, we will design a programme to suit both you and your baby. And if you have friends with babies - from your antenatal class perhaps - why not get together and book some private small group workouts?

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May I bring my child with me?
We are sorry but we do not allow young children (under 16) to accompany parents in our group workouts. Our workouts are a time for you to put yourself first, to focus on your needs and goals.

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May I bring my dog with me? 
Currently we do not allow you to bring your dog to our group workouts because even the best trained dog can be a distraction to both owner and other people - and also because we do our resistance exercises in dog-free areas of the Common. We would, however, be very happy to offer dog-welcome workouts in future if there is sufficient demand; so please contact us and let us know what days/times would suit you best.  

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What are MBT shoes?
MBT (Masai Barefoot Technology) shoes are those rather strange-looking training shoes that have been designed to improve your posture and gait, activate neglected leg and buttock muscles and reduce stress on your knee and hip joints so not only do they tone your legs and bottom but they can also help with back, hip, leg and foot problems. Some people even claim that they eliminate cellulite…
All Walking Workouts are suitable for MBT wearers (Suzy wears them herself!).
For more information see www.swissmasai.co.uk.
For a local supplier see www.sweatybetty.com

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What is nordic pole walking?
Nordic pole walking developed in Scandinavia so that cross-country skiers could train all year round. It may look a little odd to be walking on the Common with what look like ski poles but fitness walking with nordic poles burns up to 30% more calories than walking without poles and gives your upper body muscles a great workout too. No wonder that it is becoming an increasingly popular activity in the UK. If you have your own nordic poles, please join us for a workout. All group Walking Workouts are suitable for nordic pole walkers. If you are interested in trying nordic pole walking, please contact us; if there is sufficient interest, we may offer a nordic pole walking workshop.   

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