Nancy Sinatra got it right when she sung, “These boots are made for walking”. And walking, especially power walking, is fun, inexpensive, easy on the joints, and can be done anywhere. Power Walking, or speed walking, is a form of exercise that involves rapid walking with arms bent, swinging naturally. Power walking requires that one foot must always have contact on the ground as opposed to jogging or running.
Techniques
- Correct posture: Elevate head, and keep chin level. Gaze 10-15 feet ahead to refrain from neck strain. Pull in abdominals like tightening a belt to tone the abs and support the spine. Keep chest back and shoulders relaxed. Tighten the glutes and slightly tilt the pelvis.
- Walk proper: Push of toes and land on heel, rolling through steps. Keep steps small and fast.
- Bend arms 90 degrees:Naturally swing arms front and back, from waist to chest, not side to side. Don’t swing higher than breast bone or swing arms wildly. Experts suggest not to use hand weights when power walking. Cup hands in a relaxed fist to build upper body and increase speed. Faster you pump your arms, the faster you walk. Imagine you’re late by picking up the pace to almost a jog. Try to walk in a straight line.
Getting started
First, before even walking out your door, find perfect fitting shoes with a flexible sole and a low heel. Make sure they are breathable and not too big or too snug. It’s best to consult with a shoe expert, such as Scottsdale Running Company.
Pick a good walking spot free from traffic, with an even surface, either on a walking trail or a park. If the weather is too hot or too wet, take advantage of the indoor walking tracks, such as the one at Scottsdale Community College. When it is 110 degrees by 9 am, you’ll be thankful for the air condition.
Beginners should start slow about 20 to 30 minutes, 2 -3 days per week at any easy pace. Then work up to the goal of 4.5 mph for optimum fat burn and cardio benefits, 45-60 minutes, 4 – 6 days per week. Increase workout time by 10 percent per week to avoid plateaus. Always warm up by regular walking for five minutes, then pick up the pace.
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Also, check my other articles on the gluten-free diet.
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