Walk 2: Central Park
By Kelli Calabrese
September 14, 2004 -- One of the greatest places to take a walk is in your own backyard - Central Park.
Perhaps nowhere else in the world are there as many beautiful, diverse areas to walk, jog, run, bicycle or skate as in the 843 acres that comprise this city gem.
The best way to walk this park is to take it at your own pace, using a scale of 1 to 10 to judge your exertion. Strive for a moderate pace of between 4 and 7.
Here are the best routes for walkers - beginning, intermediate and advanced.
BEGINNERS' ROUTE
The reservoir: 1.58 miles
Enter the park between 85th and 97th streets, east or west, and start by walking slowly for five to seven minutes. Pick up the pace when you feel ready, swinging your arms, taking long strides and breathing naturally. When you begin to breathe heavily or strain, slow down until you feel recovered, then return to stepping briskly.
Try for one complete loop around the reservoir, adjusting your speed as needed and enjoying the scenery: The loop takes you past the police precinct, tennis courts and several fountains. As the weeks go by, you'll find you're taking that same walk in less time.
INTERMEDIATE
The bridle path: 4.25 miles
Enter between 72nd and 100th streets for this middle-of-the-park route, which takes you past playgrounds, ball fields and huge rock formations. Vary your speed depending on how you feel. Once you're warmed up, begin walking vigorously until you need to slow down to recover. Alternate vigorous with slow walking, until you complete the loop. The Swedes have a (funny) word for this kind of alternating speed-play: It's called Fartlek training, and it's good for your heart.
ADVANCED
Park's outer loop: 6 miles
This loop offers plenty of options to create an interval workout, which is the best way to burn fat. Enter the park at Columbus Circle, turn right and warm up until you reach Wollman Rink, at which point you can pick up the pace. By the time you pass the carousel, you should be warmed up and into your training zone: about 4 to 7 on a 1 to 10 scale. Walk at a moderate pace to the SummerStage, then stride vigorously on to the Boat House. Recover by walking at an easier pace until you get to the 79th street crossing, then burst into top speed as you pass the Metropolitan Museum of Art. Continue to vary your walking speed until you return to Columbus Circle.
Remember: Regardless of how fast or how long you walk, wind down by walking more slowly and stretching. For a map of routes, stop at the Central Park administrators' office at Room 222 in the Arsenal, at 64th Street and Fifth Avenue inside the park.