The Wide World of Walking Equipment

If your a solo walker like I am, you need something to help wile away the hours during your time on the road. You can employ various mind games like counting cars? But they soon grow old. My favorite walking equipment companion is my trusty MP3 player. I load it to the brim with podcasts and music and head for the streets. The hours seem to melt away listing to Dan Carlin rant about the latest political disaster or to Eric Clapton playing Tulsa Time at 134 beats per minute (this, when I need to pick up my walking pace a bit). Unfortunately due to normal wear and tear my players undergo, weathering (no pun intended) the outdoors and the knocking about they receive during my walks, I have to replace them periodically. When my player has finally given up the ghost, what are some of the issues I should consider when looking for a replacement? What features are important in a player that’s used primarily during a workout? Answer: durability, capacity, music formats, user reviews, size/configuration/ease of operation and the trade-offs involved are the things I should consider.

DURABILITY

Since your player is going to receive quite a bit of abuse during it’s lifetime durability is an issue that needs to be of primary concern. There are essentially two types of players: those that employ a hard drive and those that use flash drives. The hard drive used in an MP3 player is similar to the hard drive found in your desktop or portable computer, only much, much smaller. Hard drives have moving parts. With moving parts comes the increased probability of damage, no matter what the products durability claims happen to be. Unlike its’ cousin the hard drive, the flash drive has no moving parts. This primarily translates into fewer things to go wrong plus a flash drive will withstand the moisture, temperature fluctuations and knocking about better than a hard drive version. So, from a durability perspective, look to flash drive models. Also, many manufactures have units designed for and targeted to the exercise market. They incorporate additional features that improve the units durability and longevity. Be sure to take a look at those as well.

CAPACITY

The capacity (how much audio the unit will hold) greatly depends on how you feel about reloading. An MP3 players capacity is measured in terms of mega (MB) or giga (GB) bytes. As a general rule one megabyte is the equivalent of one minute of CD-quality music. Therefore, a typical song will consume about 2.5 to 3 MB of storage on your player. The lowest capacity flash drive is 64MB which is roughly an hour’s worth of music. If you really love the songs you loaded and/or you don’t mind frequently reloading your player with new songs, then this memory size would be sufficient for your needs. Me, I crave a bit of variety and I’ve generally got better things to do that to spend time reloading my player. While hard drive MP3 models have historically held the capacity advantage, flash drives have begun to catch up. The largest capacity flash drive player I was able to find was a whopping 32GB enough for every song I own or even thought of owning. If you primarily listen to podcast while exercising, you’ll be able to push your reloading schedule back significantly. On average 1 GB of podcast audio equates to 16 hours worth of podcasts. I load both music and podcasts and find that 4GB gives me all the variety and convenience I need. If cost is an issue, some flash players come with expansion slots that allow you to increase the amount of storage by adding a memory card. If you already use a memory card in you digital camera or PDA, you may want to look for a player that uses the same type and/or brand and get some double duty our of you purchase.

FORMATS

Music files come in different formats and MP3 players support many of them. There are three major formats. Most players, including IPods, support the “MP3” format – the most common type and source of the MP3 name. “AAC” is an exclusive format used by Apple’s iTunes. “AAC” music files will play only in IPods. The other major format is WMA, which is supported by non- iPod players and used by online music stores such as Napster.com and Rhapsody.com. IPods do not support the WMA format. If you’re buying a non-IPod MP3 player, get one that is compatible with as many music formats as possible – MP3 and WMA being the most important.

SIZE/CONFIGURATION

Size matters with MP3 players. As with most walking equipment the smaller, the lighter the better. If you don’t plan on using an arm band or exercise pouch, it needs to be fitted with a belt clip or able to be fit in a shirt or pants pocket or in your fanny pack. Another question to ask yourself is, can the unit be operated with one hand? Can you change playlists or podcasts easily? For some reason I find that Ipods are a bit awkward on that score. Forget about the video and wireless hook up options. Obviously unnecessary and are just more that can go wrong. You may want to consider a unit that incorporates a radio tuner. A newer Ipod model has a built-in pedometer but would have some questions about how reliable that feature would be.

ADDITIONAL TIPS

Establish the specifications you need before you begin to shop. Search Google and look for models that meet your specifications. Search out user reports and recommendations or check out reviews at C-net or Epinions. After you’ve selected a brand and model go to the manufactures web site and double check the specifications to make sure it fits your needs. Finally, shop around for the best deal.

With the proliferation of MP3 players the selection process can be a daunting one. Give a bit of thought to where your going to be using the unit and for how long. How often do you need/want to change the player’s contents? Answering these questions will enable you to narrow the field considerably and make your selection process that much easier. My MP3 player has become an important addition to my assortment of walking equipment. It keeps me engaged and helps alleviate the boredom that assails me during long walks. So selecting one that lasts and configured properly is well worth the time, money and effort.

Technorati Tags: AAC, C-net, Dan Carlin, Epinions, Eric Clapton, exercise, fitness, Ipod, memory, motivation, MP3 player, music formats, napster, Rhapsody, walking music, WMA

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People generally have one of two responses to winter exercise:  “Forget It” and “No Way”.  Having to get all bundled up and braving cold and snowy weather often times overcomes “fighting the good fight” for health and fitness.  But taking a break from your exercise routine during cold weather can set you back more than you think.  The holidays, too many of us, means overeating and winter means more sedentary recreational activities.  These two combine place added stress on our waistline and our health.  Ultimately resulting weight gains that may take all of next summer reverse.  So it’s really important that we not pack away the walking equipment and keep committed to our standard exercise routines.

So what are the rules that govern walking in cold weather? 

Allow at least 10 minutes to warm up.  When it’s cold, your heart and muscles need a bit more time to get lose and ready for exercise.

While it’s important to dress warmly, using the layer technique, it’s equally important that we don’t overdo it.  Dressing too warmly could cause overheating making our walk that much more uncomfortable.  Dress for a temperature that is 20 degrees warmer than it actually is.   Your body heat  will make up the difference.  If you feel yourself overheating take off a layer and tie it around your waist. 

Don’t wear a waterproof outer layer, wear a water resistant one.  Waterproof gear is not porous and won’t allow your body heat to escape, increasing the possibility of overheating.

Remember to bring water with you and most importantly, drink it.  It’s more difficult to gauge our body’s hydration needs during cold weather.  Drink periodically even though you may not feel thirsty.

The walking equipment and gear you wear is critical.  Be sure your extremities are covered well.  When out in cold weather the body undertakes defensive measures, cutting off blood flow (and heat) to the body’s extremities, thereby shifting that heat to the body’s core.  The result is that there is a higher propensity for frostbite on your toes, ears, fingers, etc.  If your fingers or toes get numb while you’re out walking, don’t take any chances.  Get inside as quickly as possible and apply a moist heat to the affected area. 

Wear sun screen and a brimmed hat.  The presence of snow actually intensifies the negative impact of the sun.

If walking in minus degree weather cover your mouth to prevent frigid air from entering your lungs.

What about exercising when you’re not feeling 100%? This is the flu and cold season and at some point we are going to hit a patch when we’re under the weather.  Should we take it easy until we’re fully recovered?  Most physicians agree that if you have a head cold, runny nose, sneezing, sore throat or headache it’s OK to continue your exercise routine.  Exercise may actually provide some benefits by clearing the nasal passages and alleviate that stuffy nose.  However, if you are running a fever, have chest congestion, upset stomach or general achiness, it’s probably a good idea to take a break from your exercise routine until you’re feeling a bit better.  As with all hard and fast rules there are exceptions so listen to what your body is telling you and if it says take a break do so.

Remember, winter shouldn’t be an excuse to stop or slow down your walking exercise routine.  But you need to approach it sensibly.  Extra precautions are necessary to insure that you remain safe and healthy.  The first is, wear the proper walking equipment and gear.  Next, follow the common sense guidelines listed above and you should hit spring lean and fit.

Technorati Tags: cold weather exercise, walking, walking in cold weather, walking in winter

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While doing research for The Wide World of Walking Equipment blog posts once in a while I come across a piece of walking related gear that gives me pause. I kinda go Huh? what’s this all about. I thought that it might be fun to take a look a some that seem, what shall we say, a bit strange. Now I must confess to being a bit “old school” when it come to walking and hiking. A good deal of its’ allure is getting away from all the hustle and bustle of our electronic age. My motto “The more basic the better”. I sure that there are many situations where these products might prove useful. But to me, I just scratch my head in wonder.

Bird Cage Backpack

You really have to have a special relationship with your bird to spend $129 on this little gem. Known as the “Pak o Bird” it comes in three sizes which should fit most sized pet birds, unless your into domesticating raptors. The backpack is fully features with a privacy curtain, adjustable food cup and a durable dragonwood perch. The mesh is see-through but bite-proof to prevent any escape attempts while you and Tweetie are out and about.

Heated Hiking Boots

From the “If your not warm, your not walking fast enough” Department, Columbia has a line of boots that have dual heaters built into them . They have three temperature settings and powered by rechargeable lithium polymer batteries that runs for 3 to 8 hours before requiring a recharge. No clue as to where your going to get that recharge while you’re out hiking, perhaps a long extension cord. Oh and they have a LED display which gives you an actual read out of how warm your feet are. Just in case you couldn’t figure it out on your own. Yours for just $250.

Electricity Generating Backpack

Lightning Packs developed a backpack called the Suspended Load Backpack that actually generates electricity. As the user walks, the spring-mounted backpack bounces slightly, turning a gear on a generator creating power . It can generate up to 7.4 watts, enough power an MP3 player, a LED headlamp, a PDA, a hand held GPS, a cell phone and who knows what else, all at the same time. Now I know where you can get a recharge for your heated hiking boots.

Glove Shoe

FiveFingers are thin, rubber foot gloves made by Vibram, an Italian company…and I always though Italians had a sense of fashion. Their design is based on a theory that all the cushioning typically found in athletic shoes is bad for you and that the only “natural” way to walk or run is barefooted. I tell you what, I don’t care how good they are, I wouldn’t be caught dead wearing these things in public. They cost $75 to $85 a pair.  Why they aren’t call FiveToes is beyond me.

So there we have a couple of real beauties that can be truly classified in the “What were they thinking” category of walking equipment. If you’ve come across any other walking gear that meet the exacting standards of Wacky Walking Equipment send me an email and I’ll be sure to include them in the next installment.

Technorati Tags: backpacks, hiking boots, walking sneakers

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Received a couple of emails regarding the post on tips and tricks to help keep you motivated. In it I mentioned that an Ipod or MP3 player is an excellent addition to your walking equipment assortment. It helps you pass the time and maintain your walking pace . A couple of readers ask how or where they could find the BPM for their music collection since most of the popular music services (Itunes or Winamp for example) don’t automatically provide this bit of information. The following is the results of some research looking into what third party applications are available to analyze your song list and provide the BPM data. I personally have used only one on this list (beaTunes) so I’m not certain how effective the others may be or what limitations they may have..

How to Find the BPM for Your Music File

The following third party applications actually listens to each individual song on your list and calculates its’ BPM. They then automatically write that info into your desktop music file:

beaTunes — This is the one I’ve used and found that it works reasonably well. beaTunes is specifically designed for the Itunes application. You start the process by downloading the software from the home page and then syncing it with your Itunes music library. Once that is done simply hit the analyze button. It does the rest, calculating the BPM of each song and adding that info to your desktop music file. Unfortunately it’s not free. A license costs $31.95. However they do have a two week trial offer. so you can get your existing music file analyzed at no cost. Since it listens to each song, if you collection is extensive, it can take a while to get everything coded. The software does however have an accuracy/speed adjustment that can hurry things along if needed. Both Mac and PC compatible.

Tangerine –(Mac only) This is another Itunes based application. Haven’t used it but I assume that it works similar to beaTunes. It too isn’t free. A license is $24.95. It has a 15 day trial period but with a nasty limitation. The BPM export feature is not available during the trial. Which means that you’ll have to manually add the BPM information to your file song by song. Not good.

MixMeister – (PC and Mac)Here we have good news and bad news. The good news is that it’s freeware. The bad new is that it doesn’t work with Itunes, just MP3 and WAV formats. Now I suppose that you could convert your Tunes to MP3, run it through MixMeister and then reconvert it to Itunes and perhaps the the BPM info would transfer as well. I’ll leave that to the more adventurous of you. If anyone tries this let us know in the comments section.

How to Put Together a Motivational Song List

A bit more on assembling a motivating music list. The following BPM numbers should be considered as a starting point, assisting you in aggregating a suitable music assortment. Remember, everyone’s walking pace is different. You’ll have to play around with your list’s BPM structure until you figure out what’s right for you. Simply use these numbers as a reference.

Walking Style                                                              BPM

Recreational walking and /or                                       115

warm up/cool down period

Fitness walking                                                          120-130

Power Walking                                                              130+

Establish BPM levels that are a bit of a stretch, but yet you find reasonably comfortable. . Once you’ve found your personal BPM ranges customize your music list to your taste and workout needs. Consider varying the rates to motivate you to walk faster or slower. Incorporate warm up and cool down periods in your walking and music routine. For example, play songs at 115 BPM for the first 5 minutes, ramp it up to 125 for 50 minutes and then back it down to 115 at the end of your walk. You may want to create more than one list to account for variations in time spent walking and workout intensity. Don’t get too comfortable with your music list, create a new one to push yourself to increase speed. Occasionally change some of the songs to maintain variety. It’s up to you to make it work.

Music appeals to us on a subliminal, emotional level and is hard wired into our psyche. It works well as an exercise motivation tool. We enjoy keeping beat with music and that manifests itself by our tendency to walk at a pace that does just that, keeps the beat. An Ipod or MP3 player is a worthwhile walking gear investment that will help keep your pace where you want and need it to be.

If anyone knows of other applications leave a note in the comments section.

Technorati Tags: beats per minute, BPM, Ipod, motivation, music list, walking, walking exercise, walking music

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Water, you simply can’t live without it and you shouldn’t walk without it either. You wouldn’t start your walk without lacing your shoes and you shouldn’t start your walk without considering your hydration needs. Why the fuss? As you walk your body heats up and, in an effort to regulate this heat build up, it releases moisture in the form of sweat. Sweat is composed of water, salts and minerals all critical component to our health and well being. .Depending upon weather conditions, a brisk walk will generate up to 16 ounces of sweat, the equivalent to a pound of water, If you’re not carrying the proper walking equipment and the water loss becomes serious, muscle cramps, nausea, heart palpitations and lightheadness may result. In the case of sever dehydration, serious conditions such as confusion, weakness and even coma and organ failure can occur. Obviously it’s critically important to store and replenish the water lost during our walking activities.

Why Drink Water?

Taking care of your hydration needs begins before your walk begins. Drink 8 to 16 ounces water before you start. Don’t drink too much beforehand, it may cause nausea problems while you’re on the road. As you walk take brief sips every 15 minutes even though you many not feel thirsty. You should always error on the side of over rather than under hydration. So no matter what the time, if you feel thirsty, drink. When you’ve completed your walk, resist the temptation to drain a gallon of ice water . Just drink about a pint and sip some more a bit later. If after about 15 or 20 minutes if you’re still feeling thirsty, drink another tall glass of water. That should do the trick.

How Much Water?

How much should I drink while I walk? Well it depends on several factors: How fast you walk? How long you plan to walk? How much you typically sweat? How hot it is the day you walk? As a general rule, taking a recreational walk, a nice and easy stroll about the neighborhood, you will cover about 3 miles per hour, give or take. If you are fitness walking at brisk pace, four miles per hour would be a good rule of thumb. Power walking figure 5 miles per hour. These distances will of course vary depending upon your level of conditioning. If in doubt, measure your walk distance with a pedometer or calculate your mileage with a route map. Once you’ve estimated how far you plan to walk the rest is just a little bit of math. The International Marathon Medical Director’s Association 2006 guidelines for walkers is 3 to 6 ounces of water per mile. Using this as a benchmark you can guesstimate your own water replacement needs. If for example you are planning a recreational walk of 1 hour, your mileage should be somewhere in the 3 mile range.(if a half an hour 1 1/2 miles). Based on one hour/3 mile estimate, 9 ounces (3 miles X 3 ounces) of water should be a good minimum water quantity to carry with you. However if you’re a prolific sweater or it’s exceptionally hot and humid that day, you should consider the top range of 6 oz per miles for a total 18 oz (3 miles X 6 ounces). Conversely if you are covering 4 miles during your 1 hour fitness walk, you should carry a minimum of 12 ounces (4 miles X 3 ounces) and 24 ounces (4 miles X 6 ounces) on a hot day.

Walking Equipment Requirements

What should you drink? If you’re recreational or fitness walking for an hour or less plain water should do the trick. If you’re power walking or walking for more than an hour a sports drink would be the most appropriate. What type of walking equipment is best for carrying water? For most applications a simple plastic water bottle is sufficient. I’d recommend one with a strap or conversely wear a fanny pack with a bottle holder. This just to keep your hands free while you walk. There are a variety of hydration packs on the market for those instances where walking distances are significant. Its always a good idea to carry a couple of dollars with you as you walk. You might underestimate you water requirements and need to purchase more along your route.

Walking and water go hand in hand. Even for the most casual of walkers taking the shortest of walks it’s always a good idea to carry a small bit of water along with you . And always remember you body is the best gauge of your hydration needs so listen to what it tells you.

Technorati Tags: dehydration, fitness walking, hydration, power walking, walking, water, water bottle

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In my last post I mentioned that boredom was the greatest single impediment to a successful walking routine, and it’s no wonder. You’re doing a repetitive activity, often, and for a not inconsequential length of time. One could compare it to working on an old fashioned assembly line where all you did all day was tighten a single bolt. Probably not quite that bad, but you get the idea. People need variety and change to make their activities compelling and keep them motivated and enthused. Last post I suggested that learning and applying new and different walking styles was one way to “change the dynamic” and add a bit of variety to your walking activity. But are there other ways to “spice things up”. The answer, “you bet there are, more than you would think”. We’ll discuss a few below. A word of caution before we begin, not everything listed will work for everyone. How people deal with and overcome boredom will vary. There’s no “one size fits all” here. You’ll probably have to experiment with these and others to find out what works for you and what doesn’t. Or you may have to come up with an approach all your own. Just be aware that after you’ve begun your walking routine you will at some point hit the wall of boredom. So think about and plan for it before it happens.

So what are some walking motivation tips, tricks and equipment.

Ipod/MP3 Player

Probably the greatest boon to walking since the walking shoe. Many walkers go it alone and listing to music, podcasts or audio books can melt the miles away. Which of these three you decide to use will depend greatly on your personality and objectives. If your trying to maintain or pick up your walking pace music is the best choice. As a benchmark. good walking music has 115 to 120 beats per minute. You can program your song selection to match a varied walking routine. If you walk for an hour you may want to start with a slower beat for 10 minutes to warm up, build the beat and your speed for 40 minutes or so and then slowing it down for the last 10 to you cool down. You’ll need to change the songs occasionally. If you are of a more cerebral bent, your favorite podcasts may be just the thing to keep you walking day after day. Audio books can be a great motivator. If you find a good read, or in this case a good listen, you’ll begin to look forward to you walks to catch the next installment. There are some safety concerns about the inability to hear cars and other potential dangers as you walk, so it’s probably advisable to wear only one ear bud.

Walk with Others

Many people enjoy social interaction while walking. It could be a friend, neighbor or family member. It’s important to select someone at your conditioning level, with the same walking style and pace. Consider varying your walking partner as well. Schedule a walk with someone different on the weekend. Instead of meeting for coffee or going out to eat, call up a friend and suggest a walk in a nearby park or mall. Finding a good walking partner or partners can be a real boon. There will be scheduling issues that may make things a bit more complex but the benefits of having someone to talk too and the additional motivation you’ll provide one another will more than tip the scales to the positive. Having two of you present, should any sort of problem arise, is a plus as well. If your having difficulty finding a partner you may want to consider calling or joining a local walking club.

Pedometer

For those of us who need to work toward a goal to stay motivated, a pedometer is an indispensable piece of walking gear. The process begins by setting goals for yourself. They can be in miles walked, calories burned, weight lost, steps taken, calculated by the day, month or year. These metrics can be monitored and measured by a pedometer. providing instant feed back on your performance against the goals you’ve set for yourself. The level of sophistication of these little gadgets is improving daily. An item call the Fibit was recently introduced. It clips onto your clothing and tracks all your movements all day and night, It uses the information it gathers a to help you determine in the aggregate how much exercise you’ve been getting and how many calories you’ve burnt. Enabling you to vary your food consumption and/or exercise routine in real time. All this data gets automatically synchronized to your computer and then the web through a wireless base station, Once synced, you can view your health dashboard online and get compensation suggestions to keep you in the trim or help you get there.. Cool, No? The fifth generation Ipod nano also incorporates a pedometer, killing two birds with one stone.

Vary your route

Seeing the same sites day in and day out is boring, no question about it. When planning a walking routine, one of your first tasks should be to take a look at Google maps and plot out as many routes as possible ( I’d suggest a minimum of 10) within a short drive distance from your home. You’ll notice I said drive distance. Yup that’s right. Who said that your starting point always has to be your home. Click here to see how the mapping is done. Try to set them up so the scenery is as different and varied as possible. You may also want to consider incorporating a difficulty level ( walking up hills) to a route or two to vary the impact of your walk. Mix the routes as much as possible during the week. Picking them out of a hat would be the best approach.

Bring a Camera Along

For those with an artistic streak, bring along a small digital camera. Commit to taking a minimum of one or two pictures during each walk. How does that help? Well once you start looking at your surroundings with the idea of taking a picture you begin to look at things differently, more intensely. You begin to find even the mundane interesting. You start to notice lighting and consider possible picture compositions, In general you become more aware of where you are and what’s happening around you. The walks fly by and you begin to look forward to the next outing . Keep a photo journal,. if you like,. as a record of you daily walks It helps with that sense of accomplishment that keeps us all motivated.

There are many, many others that I could list but these is just a few of the more interesting and widely effective . As with walking itself, staying motivated takes a bit of time and effort. Time to select the music and load the old Ipod, time to plot out the walking routes, buying the walking equipment but spending that time will pay dividends making your walking routine more pleasant… and who doesn’t want to do pleasant things.

I’d be interested in hearing from you regarding what tips, tricks and equipment you use to while away the hours during your walking excursions. Take a moment and share them in the comments section below..

Technorati Tags: digital camera, exercise motivation, google maps, Ipod, pedometer, walking, walking clubs

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Walking is walking, right? Well walking is walking if it isn’t recreational walking, fitness walking, power walking, nordic walking or race walking. The goal of each is to get from A to B but their differences lie in why your doing it, how you get there and what kind of walking equipment you need. Each method has its’ own set of standards, methods and requirements. I’ve detailed the most common styles below.

Why?

But before I start, let me answer the question,”Why should this interest me, I’m not a race walker or a power walker?”. Boredom is the principal impediment to an ongoing walking program. It is the number one reason people give for abandoning their walking efforts. Changing walking styles can provide much needed variation to your routine, providing you with a whole set of new goals and objectives. Mastering a specific technique takes time and effort which can, in turn, help you stay active and engaged. In addition each style works a different set of muscles which results in a much more well rounded physical workout routine and help minimize the potential for injury. In short, varying your walking style can help keep you going.

Recreational Walking

This is by far the most common walking style. It characterized by a casual approach to the whole activity. The goals are simply to get out and about, breath some fresh air, stretch the legs or perhaps walk the dog. There are no time, distance or caloric burn goals you’re trying to achieve. There are no special techniques to master and no special equipment required. All you need are a pair of reasonably comfortable sneakers or shoes and a bit of time during your day.

Fitness walking

Done either fast or slow, fitness walking is the next step up. We add specific goals and objective to our walking routine. With that comes greater attention to walking techniques and the need to acquire some basic walking gear. Typically the overriding goal of the fitness walker is to improve or maintain their health and conditioning. Usually they walk to burn calories, lose weight, improve stamina or increase leg strength. As a consequence they have set up subsidiary goals for themselves such as walking certain a distance, so many times a week. These goals are set based on the speed/required caloric burn rate of each individual. To maximize the caloric burn rate and help prevent injury, proper posture become important at this level. Walk upright looking straight ahead with shoulders back and down. To insure that the walker remains comfortable and injury free and due to the fact that fitness walking is a more organized activity,done frequently, a bit more care and attention needs to be paid to the equipment employed. Minimum equipment needs would include a well fitting pair of sneakers specially designed for walking, A pair of form fitting wool and polypropylene socks, a water bottle, hat, pedometer and reflective arm bands round out the minimum walking gear requirements

Power Walking

The next step up the ladder is power walking. Power walking is an aerobic activity which not only burns calories, but strengthens and firms muscle as well. Power walking is done at a fast pace, a speed at which people usually start jogging.. Posture become even more important at this level. You should walk tall and keep your looking forward. Chins up and slightly in, chest raised and shoulders down and back . .Bend your elbows to 90 degrees using your arms to pump yourself forward as you walk. Also, take long, deep breaths to enhance oxygen and blood supply to your body. Often power walkers will use additional arm or leg weights to maximize the impact of their workout. With the exception of the weights the minimum equipment needs of a power walker are the sames as those of the fitness.

Nordic Walking

Next on the scale is Nordic Walking. This style evolved from a cross county skiing summer training regiment developed by the Fins. Nordic walkers apply pressure on the ground with poles as they walk. As a consequence, Nordic walkers make more use of their shoulders and upper arm muscles, while getting a back, chest and abdominal workout as well. Nordic walkers can walk faster and further, climb hills more easily. The result is a total body workout that burns up to forty percent more calories than fitness walking. Minimum equipment needs are the same as a fitness walker with the addition of a set of poles Nordic walking poles are available in solid one-piece design or in telescoping designs that allow for differences in height.

Race Walking

Race walkers use the Olympic race walk form, briefly define as having, at any time, at least one foot in contact with the ground and the supporting leg remaining straight from the moment of the first impact of the foot until the supporting leg passes below the body. The walkers swivel and tilt their hips to lengthen their strides. Race walkers must maintain their form at all times and are penalized for bending the knee or having their feet loose contact with the ground at the wrong time. Race walking’s goal is speed, covering a certain distance is the quickest time possible so walking equipment needs are different. Special shoes are used and since weight is critical, nothing much is carried during training or a race itself.

Each style of walking brings its’ own set of benefits and equipment needs. Walking at any level offers both a challenge and a reward. Each style demands a increasing level of discipline and commitment but in return each provides the walker with a sense of accomplishment. So add a little spice to your walking routine. As you try a new style remember to start slowly and make an effort to fully master each technique before moving on. Once your comfortable, mix your walking styles. Do a week of each one or interchange them during the week. This will help keep you engaged, interested and on the road.

If you’ve worked in these other styles, share your experiences. Leave your comments below.

Technorati Tags: fitness walking, nordc walking, power walking, race walking, recreational walking, walking

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Why worry about something so mundane as the socks you wear when walking? Believe it or not socks are the second most critical component (behind shoes) of your walking equipment assortment. It has that honored position because the consequences of ignoring your socks can be quite difficult and painful.

The following is a list of maladies that can be directly affected by the type of socks worn.

Toenails: subungual hematoma, onychomycosis, onychogryphosis

Skin: friction blisters, hyperkeratoses, heloma dura/molle

Infections: dermatophyte, yeast, bacteria, viral  (verruca)

Mechanical or Shear Induced Injury of Subcutaneous tissue: capsulitis, bursitis, calcaneal fat pad atrophy

Mechanical or Shear Injury Against Bone Prominence: retrocalcaneal exostosis, sesamoiditis, hallux valgus, tailor’s bunion, accessory navicular, tibial crest periostitis, medial and lateral malleolar contusion

(Source: American Academy of Podiatric Sports Medicine)

Wow quite a list, no? While most of these pathologies typically befall amateur or professional athletes, even the those of us who fall into the category of casual walker need to insure that his/her exercise regiment is not interrupted by a painful and debilitating blister.

There are three conditions that contribute to foot problems: Pressure and shearing forces generated during a walk and the presence of moisture from sweat, all applied in combination to a specific spot on the foot. In the case of the most common foot problem, blisters, the presence of these issues, pressure, shearing and moisture, combine to generate heat which in turn causes the top layer of skin to separate from those below it and the gap to fill with lymph fluid.

A proper walking sock address these negative forces through its’ overall design and the type of materials used in its’ construction. The primary characteristic of a good walking sock is its’ ability to wick moisture away from the skin, helping keep the foot dry. The materials employed in constructing the socks will determine how effectively it performs this task. Contrary to generally accepted wisdom, cotton is the least effective wicking material. Cotton retains three times the moisture of acrylic and when exposed to air will take ten time longer to dry. Cotton fiber socks, when wet stretched and lose their shape. This lead to bunching and wrinkling, increasing the negative pressure and shearing forces. After multiple wash-wear cycles, cotton socks become abrasive leading to potential irritation to the skin. In terms of superior wicking properties, polypropylene is the best followed by acrylic and then wool. Given wools ability to maintain heat even when wet, it, in combination with polypropylene or an acrylic, make the best walking sock.

A sock’s design and fit also have an important impact on continued foot health. The most commonly employed design element is the addition of padding to further cushion areas of the foot prone to blistering, namely the toes, forefoot and heel. Also popular are double layer socks which are designed to shift shearing friction away from the skin to the area between the sock’s layers. For those individuals who frequently suffer from blisters between toes, toe socks can minimize the friction and rubbing . These may be a bit uncomfortable at first and often require some getting use to.

When purchasing a pair of walking socks they should be examined carefully. Special attention should be paid to the fit, durability, cushioning, elasticity, support and moisture control. Avoid socks with obvious pressure points. Inspect a new sock on the inside. Look for potentially injurious seams. When considering a sock select only those with flat knit toe seams and a Y-heel. Socks, like shoes, are sized to the foot. Buying them undersized will make them too tight tending to bind the toes,. Socks that are too loose can lead to bunching, capable creating blisters. Socks that are thinner over the instep and under the arch. or have ventilation panels under the arch and/or base of the toes help dissipate heat and moisture generated during walking activity.

It’s important to keep you socks clean. While most of today’s walking socks can be machine washed and dried, it’s important to check the packaging to see if there are any special care instructions you need to consider. When they begin to lose their elasticity, cushion or develop a hole it’s time to get rid of them or demote them to more mundane tasks.

As with all the walking equipment, gear and clothing you consider, you should spend a bit of time and effort in inspecting and selecting the right product for the job. With socks it’s all about fit and moisture control . Because of it critical application, a proper fitting and constructed walking sock will help keep you injury free, comfortable and most importantly of all …on the road.

Technorati Tags: blister prevention, blisters socks, foot problems, walking, walking socks

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At home you have your walking route all planned out. You know where your going, how long it’s going to take and how far you will go. But now your on vacation or traveling away on business. Your in a new city and unfamiliar with your surroundings. You don’t want to hang up your walking gear for the duration of your stay. What do you do? You could just head out and “play it ear” without any idea of where or how far you’re going but that’s difficult at best. But hold on there is a better way….Google Maps.

Google Maps enables you to plot out a walking route around your current location and calculate its’ millage. It gives you a street level view of route enabling you to avoid potentially troublesome areas and provide you with landmarks along the way. You can email or print it, even create a hyperlink.
 

How do you take advantage of this great walking aid? Lets take it step by step. First get a Google account if you don’t already have one. Next sign in and get into the Google Maps application. Put the full address of the starting point of your walk in the box at the top of the page. The click on “search maps”. That will bring you to a closeup map of the location, identified by a red balloon.

At this point you can begin creating your customized walking route map. Start by clicking on “My Maps” in the upper left. Then click “create a new map”. Give it a name and description. You can make it public or private as you wish. Next locate the three symbols at the upper left hand corner of the map. They are a hand, a balloon and a crooked line, The hand is used to move the map about and the last two are used to create your route. Click on the blue balloon which will create a placemark and then click on or near the red balloon. This will set a reference point to which you can return if needed. Next step is to hover over the crooked line and select “draw line along roads”. A cross hair will appear. Place the cross hair near your blue placemark and click. This creates you starting point. Slowly move the cross hair along a particular route that looks appealing. When you get to you first four way intersection click again. A second small circle along with a box will appear. You’ll see a distance number appear inside the box. Continue to move the cross hair slowly along the streets you are considering walking. You’ll see the distance number changing as you do. Continue on until you have reached about half your targeted walking distance and click again. Another small circle will appear. Now you can begin to plot your way back to your starting point. Once you’ve return click again and hit “Done” to the left of the map and your finished.
 

The Google Maps application is designed to plot the shortest route, so it may automatically try to change your route along the way. If you don’t want it to re-plot just click at the point where it starts its’ re-plotting process. That will establish another set point (small circle) and you can go on from there. Using it may take a bit of getting use to but with a little practice you’ll be able to get your routes planned and plotted quickly and effortlessly.

Once you’ve got your route saved you can then examine it in detail from street level view, a satellite view, get an idea of terrain, email, print it or create a hyperlink. Google Maps is really an amazing and highly useful piece of software that should take it’s place alongside your shoes, socks and other pieces of walking equipment.

Technorati Tags: google maps, guides, maps, street level view, walking, walking aids

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Technorati Tags: exercise, pedometer, steps, walking

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