AMC Outdoors, June 2006
Fitness walking is more than just one foot in front of the other
You can do it anywhere, night and day, during a lunch break or while running errands. It prepares you for hiking, helps build muscle and increase bone density, and is low impact. But maybe you don’t consider walking a real workout? “The trick is to think about technique,” says former Olympic race walker Mark Fenton. “People think, ‘It’s only walking.’ But you can get your heart rate up and get a great workout.” With the proper technical focus, he says, you’ll be able to increase your pace, reduce your risk of injury, and raise your heart rate. Fenton offers the following techniques for fitness walking:
TECHNIQUES
Walk Tall. People often get in the habit of slouching. Instead stand up tall with your shoulders back and keep your eyes on the horizon, which allows for more efficient breathing.
Take shorter, quicker steps. Focus on stride rate instead of length, and choose one of three goals based on steps per minute. If you are walking for general health, aim to take about 120 steps per minute. To do this, count steps for 20 seconds and multiply by three. Target 135 steps per minute for weight loss, and about 150 steps per minute for an intense workout.
Push off from your toe. Roll off of your foot at the end of each stride as if you are showing the person behind you the bottom of your shoe. This extra push works the calf muscles and improves your stride.
Bend your arms. Your arm movements should be compact and efficient. Arms should be bent at the elbow at a 90-degree angle. The elbow joint shouldn’t open and close—imagine your elbow is in a cast as your arms swing. Let your hand trace an arc that reaches chest high in front and your thumb should rub against your waistband in back.
Prevent injury. Sit on the ground with one leg bent and the other extended out in front of you. Tighten the quads in the straight leg and lift your foot six inches off the ground. Hold for 10 seconds and then lower slowly. This exercise strengthens quads and aligns muscles around the knee.
- Jen Kula
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