Fitness Walking

Fitness walking, is defined as moderate to brisk walking that often challenges the cardiorespiratory system, it is an inexpensive, convenient and simple activity to perform with minimal risk for injury.

The objective of this walking style is to increase cardiorespiratory fitness and caloric expenditure. To accomplish these goals, you will need to walk at a 13- to 15-minute mile pace (4 to 4.6 miles per hour).

The following technique tips are designed for Fitness walking

Posture

Head up, shoulders down and back, chest up, abdominals contracted and buttocks tucked under the hips.

Arm-Action

At about 4 miles per hour (15-minute mile pace), the elbows will automatically begin to flex. A flexed elbow produces a shorter pendulum than does a straight arm which in turn allows the arms to maintain a faster swing. A faster arm swing causes an increase in stride frequency (increase in leg speed). The movement of the arms is produced at the shoulders, not the elbows. The elbows should be maintained at approximately a 90 degree angle throughout the arm swing. The forward part of the arm swing should not cross the center of the body or swing higher than the top of the walker's sternum. The thumbs should trace an arc from the hips at the waistband to a point in space 6 to 12 inches directly in front of the sternum. The elbows and forearms should be held close to the sides of the body. Walkers should avoid swinging the arms side to side like "windshield wipers" (elbows close to the body with the forearms hanging and swinging low across the center of the body) or swinging as if "rocking a baby" (elbows swinging up and away from the side of the body). Hands should be held in a loose fist and kept in line with the forearms. The arms naturally move in opposition to the legs.

Leg-Action

The knee of the right leg should be almost fully extended when the right foot is planted on the ground (the knee should not be locked). Bending the knee prematurely can cause a bobbing or bouncing action. The goal is to produce a smooth and fluid gait.

Hip Action

The hips or the pelvis will have a slight natural rotation (one hip is forward while the other hip is backward). As walking speed increases so will hip rotation. It is important however, that walkers allow hip rotation to occur naturally.

Foot Placement

At heel plant, the forefoot and toes are raised toward the shins (dorsiflexion). The forefoot is then lowered to the ground with control to avoid slapping or pounding. The foot rolls from heel to toe. The faster the rear leg is brought forward, the faster the rate of walking (stride frequency).

Forward Lean

Around 4 miles per hour, the amount of forward lean tends to increase and walkers experience the feeling of "falling forward" into each step. The forward lean should occur from the ankles and not the waist. Excessive and prolonged forward flexion from the hips can lead to pain and discomfort in the lumbar spine.

Safety Tips for walking alone

1. Always try to walk with a partner.

2. Stick to familiar neighborhoods with plenty of activity.

3. Know your route. While traveling, check with the hotel desk for safe walking routes.

4. Let a friend know your route and estimated walking time. If there is no one to tell, leave a note inside your home in a visible place.

5. Varying your route prevents boredom and promotes safety. Never let your route become predictable to others.

6. Try to walk in the daylight. Remember, the darkness before sunrise can harbor the same dangers in the dark, choose a well-lit path and wear reflective clothing so you are visible to motorists.

7. If you feel that you are being followed by a motor vehicle, turn around and walk the other way, remaining on the same side of the road.

8. Walk in the middle of sidewalks rather than close to alleyways, buildings or parked cars.

9. Never wear expensive jewelry or carry valuables when walking.

10. Observe your environment without distractions. Keep your walkman on low volume or on one ear only.

11. Trust your instict when it tells you something feels unsafe. Turn around, cross the street, or go for help.

12. Stay alert, aware and in control. Radiate confidence and purpose.

13. Always carry identification and some money in case of emergencies.

Anaerobic Activity	Extreme Fitness	Fitness Ball	Fitness Walking
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