1. Use good posture. Walk tall, look
forward, (not at the ground) gazing about 20 feet ahead. Your chin
should be level and your head up.
2. Keep your chest raised, and shoulders relaxed (shoulders
down, back and relaxed).
3. Bend your arms in slightly less than a 90
degree angle. Cup your hands gently. Swing arms front to back
(not side to side - arms should not cross your body.) Do not swing
elbows higher than your sternum (breast bone). Swing your arms
faster and your feet will follow.
4. Tighten your abs and buttocks. Flatten your back and tilt
your pelvis slightly forward.
5. Pretend you are walking along a straight line. Resist the
urge to elongate your steps. To go faster -- take smaller, faster
steps.
6. Push off with your toes. Concentrate on landing on your
heel, rolling through the step and pushing off with your toes. Use
the natural spring of your calf muscles to propel you forward.
7. Breathe naturally. As you walk, take deep, rhythmic
breaths, to get the maximum amount of oxygen through your system.
Walk fast enough that your breathing is increased yet you are not
out of breath.
WALKING DON'TS Common mistakes made by walkers...
1. Do not over stride
2. Do not use too vigorous arm movements
3. Do not look at the ground
4. Do not hunch your shoulders
5. Do not carry
hand weights or place weights on your ankles
What is the difference in power walking, fitness walking, and
racewalking?
Fitness walking is called by many different names - power walking,
fitness walking, health walking. Power walking is commonly used to
represent an exaggerated walking style. This style of overstriding
and exaggerated arm movements is often linked with injuries. Because
of this I don't generally use the term power walking. A better term
for a healthful energetic walking pace is "fitness walking".
Fitness walking is
much more than a stroll or nature walk. When fitness walking you
incorporate the muscles of the upper body making it a GREAT aerobic
activity. It burns approximately the same calories as running, yet it
is much easier on the body. Because more muscles are used it burns
calories much quicker than less aggressive walking. It also tones
muscles in the buttocks, thighs, hips, shoulders, upper back and abs.
Most fitness walkers average about 12 to 15 minutes per mile.
Unlike racewalking; there is no official definition. There are no
rules. If you walk with good form, walk at a purposeful fitness pace,
and cover a mile in 15 minutes or less you are a fitness walker.
Use tips above to insure good walking form and to increase your pace.
