The Wide World of Walking Equipment

Walking or hiking staff do you really need one?  Assuming for the moment that you’re not into Nordic walking or don’t require one because of an infirmary of some sort, the answer is, not usually.  Your daily walks are most likely in an urban environment with plenty of paving and has little in the way of strenuous climbing.  But if you’re lucky enough to be able to get out into a more rugged setting with a fair degree of frequency, a hiking/walking staff is something you might want to consider as part of your assortment of walking equipment.

A hiking sticks or staffs come in a wide array of configurations and a wide array of materials.  They can be as simple as a stick you pick up along your walk to a complex, hi tech piece of equipment.  If you find yourself selecting a stick from the first, improvisational, category here are a couple of tips to help you find a walking stick that will work well.

•   Find something that isn’t too heavy.  Of Couse you could throw it away if it got too much of a burden but if it works, you may want to keep it around if for nothing more than as a memento.

•  There is a bit of a debate about the height that a stick should be.  At a minimum, it should be 6 inches taller than your elbow.  At the most, a bit higher than your shoulder.  Your preference, however the taller version would be more helpful in rugged country.

•  Before you decided on a particular stick you need to be sure it can handle the job.  You don’t want to rely on something that is going to give way when you need it the most.  So put your full weight on the stick.  If there is excess bending or obviously it snaps then toss it and look for something else

•  Make sure the business end…where the stick meets the ground…is sturdy.  No splits, cracks, missing portions or uneven surface.  Nothing that is going to throw you off balance.

•  Make sure the hand grip area is smooth, free of knots or a potentially abrasive surface.  Insure that the grip area is not too big or too small.  You going to be carrying it for a while, so a comfortable grip is key.

• Finally, find a stick that’s already on the ground.  Don’t go tearing branches off a healthy tree.  Likely it will be too green to do you much good anyway.

A good walking stick can be of real benefit when walking on uneven or difficult terrain.  It can be that third leg that will help you maintain your balance and prevent a fall or twisted joint. In the right circumstances, a walking staff has its place among important pieces of your walking equipment assortment.

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Many fitness walkers rely upon the pedometer as their primary piece of walking equipment/gear when attempting to measure and monitor the intensity of their exercise activity.   Fewer used an equally important devise, the heart rate monitor.

What are they and what do they do?

Obviously, as their name would imply, they are a devise similar to the electrocardiograph at your physician’s office.  A piece of gear that monitors your heart rate, measured in beats per minute, taken during your walking or other exercise routines.  This provides you with a standard to measure the intensity level of your work out.  More than simply a recording devise, a monitor can help you design and structure your exercise routine to maximize its’ efficiency, enabling you to get the most from the time you spend.

How do you use one?

The best way to use a heart monitor is in conjunction with your own personal “target heart rate zones”.    A target heart rate zones start with establishing your “maximum heart rate” (MHR) which is a somewhat theoretical but useful measure of the fastest rate at which your heart can beat.  I say its’ theoretical because it is based on math formulas, although there is a procedure for verification.  The most commonly used formula is 220 minus your age.  So if your 40 years old you MHR is 180 beats per minute.  There are more precise formulas but I’ll save that for another post.  Once you’ve determined you MHR, the zones are simply a percentage of that number.  In our example a 50-60% zone would be 90 to 108 beats per minute (180X50%/60%).  Training experts generally establish 5 target heat rate zones and associate them with specific exercise goals.

1. 50-60% Zone – heart strengthens, you reduce your body fat and   blood pressure.  Overall health improves but not strength or endurance.
2. 60-70% Zone – At this level your fat burning increases significantly strength and endurance begin to improve.
3. 70-80% Zone – More body fat burning and increased strengthening of the heat and lungs.
4. 80-90% Zone – Here you’re beginning to burn muscle since the heart can’t pump enough oxygen.
5. 90-100% Zone – You don’t want to go there.

Most exercise routines focus on numbers 1,2,3 and don’t venture into the last two.

Again, in our example, Zone 1 would be walking at a pace that gets your heart rate into the 90 to 108 beats per minute range.  Exercise walking at that rate would improve your overall health but wouldn’t do much for your endurance.

Developing a Heart Rate Based Exercise Routine

The idea here is to design a walking routine that varies its’ speed to increase or decrease your heart rate to help you quickly achieve your overall exercise objectives ie. lose weight, increase endurance, etc. For those who are interested in simply improving their overall health and those just starting out, Zone 1 should be the target.  For anything more, a variation of 1, 2 and 3 would be appropriate.  For example, a third of your total exercise time spent in each of the first three zones.  Changing the zone allotment as your strength and endurance goes up or down. Note:  During a routine it’s always best to break them into some sort of a warm-up, increase, max, warm-down configuration.

Once you’re established your target heart rate zone and programed them into your heart rate monitor, it will do the rest.  Informing you when you’ve reached your target and how long you’ve maintained it.

Brands

There are a wide variety of monitors on the market with a wide array of features, at a wide array of prices.  Have a good idea of what type of routine or goals you want to pursue and then match them the brand or model as best you can.  Consumerresearch.com ranks the Timex T5G971 Unisex Sports Personal Heart Rate Monitor Watch and the Omron HR-100C Heart Rate Monitor as two of the best monitors on the market.

Monitoring your heart rate can give you the tool you need to maximize the effectiveness of you fitness walking activities.  It helps you better plan your walking pace to get maximum effect for each minute your out on the road.  Thereby helping you achieve your goals with less time and effort.  Its’ a piece of walking equipment that gives you a real bang for the buck.

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Snow, Ice, Sleet when will it end?  But perhaps a more important question is,   Will our concerns about walking safety end our walking routines?

Walking during the winter months can be difficult.  Many of us resort to walking indoors or employ walking equipment (treadmills, etc.) of some sort to maintain our exercise routines until spring arrives.  Right about now we are likely bored to death and yearning for the outdoors.  Just a bit of fresh air and a change of scenery.  However, walking in snow and ice can be a challenge, no question about it.  Slipping, sliding, falling and the potential for injury are real dangers and should give us a moment’s pause.  However, at the end of the day, we can’t let a bit of ice and snow or an overpowering sense of boredom erase all our time, hard work and effort.

There are steps we can take to minimize the likelihood of us ending our walk on our derriere or in traction.

• The first rule is don’t overdress.  Although you need to stay warm don’t overdo it.  Too much clothing, particularly if you’re not use to it, can negatively affect your balance and mobility making you more susceptible to a fall.  So dress warm by all means.  Follow proper layering guidelines but don’t dress like the Michelin Man.

• Wear walking sneakers with a gripping tread design, not smooth surfaced.  Be sure that your sneakers have adequate tread and not too worn to give you an adequate grip.  Most quality walking sneaker tread is designed to handle navigating slippery surfaces.  If you live in wintery climes and are uncertain about the traction you shoes provide, a good source of information is your local athletic shoe store.

• In the way of specifically designed walking equipment, there are traction cleats that you attach to your sneakers to give you extra grip and support.  Yaktrax is among the most popular.

• Slow down you walking pace a bit and keep an open eye well in front.  Plan your walk a few steps ahead to avoid potentially slippery areas.  If your walking route takes you on blacktop watch for “black ice”.  I was introduced to this phenomenon one frightening day when I found my car moving sideways down the highway at 60 miles per hour.

• Walk with your feet pointed outward slightly.  It helps with your balance.

• Walking on snow is easier than ice, so stay on snow whenever possible.  It will surely make the walk more difficult of but you’ll get the added benefit of an extraordinary cardio workout.

• Keep your hands free.   Lean forward slightly and keep your arms out away from your body a bit more than usual.  This should provide additional balance and a brace should you in fact slip and fall.

• Shorten up your pace.  Take short steps rather than your usual long stride.

• Sidewalks are a bit of a problem.  Walking is easier but if they are shoveled clean they will usually have periodic ice patches.  If they’ve been salted it probably best to use them.  If not, snow depth permitting, it would be best to walk besides them.  As with all things you’ll need to exercise a little judgment when deciding which way to go.

Hey no one said it was going to be easy.  Walking safety in snow and ice can be troublesome.  But if you need to “get out and about”, just do it.  No need to be overly concerned.  Simply take a few extra precautions.  The important thing is to keep going.   Spring will be here before you know it.

Technorati Tags: exercise walking, fitness walking, ice, snow, walking, Walking Equipment, walking sneakers, winter walking

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A Newly released study in the Research Quarterly for Exercise and Sport provides some excellent guidelines that should, if properly applied, help us achieve and maintain a more successful fitness walking program.  The study’s goal was to identify factors, which included a combination of walking equipment and planning, that led to an increase in walking distances as well as those factors that impeded progress.  Although the study was conducted with an over 55 age group, it provides significant insights for us all

Factors that lead to an increase in walking distances

The number one factor that helped an individual increase his or hers walking distance was to set specific achievement goals.  These were numerical targets established by the walker or done in conjunction with others.  The targets were hard and fast numbers.  Not “walking more” but the specific number of steps or miles they wanted to achieve.  Speed and time frames were not considered, simply how far an individual wanted to be able to walk.

Once the distance goals were established, the second most significant factor was purchasing and using a pedometer.  It helped by providing a concrete way to monitor their individual performance.  Specifically, it told them how close they were coming or not coming toward the goals they had set for themselves.  This in turn provided a strong incentive to walk more and further.  As one participant said the pedometer was an” inspiration to stick with it and try to make it [walking] a regular thing and try to improve our distance.”

Study participants recognized that record keeping was also an important factor in achieving distance increases. They felt it made them more focused and accountable.

Other strategies employed included parking automobiles further away from the shopping center, walking to the store, getting into the habit of walking at the mall, community center, or supermarket.

Participants said that having someone to walk with was a major factor in increasing their distance.  This from two distinct perspectives–support and/ or competition.  Not surprisingly I suppose, the support came when they walked with a friend, the competition came when walking with a spouse.

Having a safe, interesting palace to walk was also a key factor in achieving their walking goals.

Factors that hindered increases in walking distances.

Weather was number one impediment mentioned, generally winter weather.  It is too cold or icy to go walking.  However, many developed counter strategies; chiefly walking indoors at home, work or the mall.

Physical limitations or injuries were also cited as an inhibitor.  Most of the injuries cited were walking related.    Injuries that could likely have been prevented with a proper warm up routine or occurred when the walker was being too aggressive in pushing their walking regimen too far, too soon.

Not blocking out enough time, being too busy to fit a regular walking program into their daily routines was frequently mentioned.

Walking safety concerns also prevented participants from achieving their goals.  Walking in traffic congested areas, fear of dogs and crime were principle among their concerns. 

For some, walking was a boring, lonely endeavor.  This kept many from their daily walks and prevented them from achieving their goals. 

Fitness Walking Guidelines

Using this study as a guide, an ideal walking program would include the following:

• ·   Establish specific goals

• ·   Measure your progress against those goals with a pedometer.

• ·   Keep records of your progress.

• ·   Find a walking partner or develop ways to combat the isolation of walking alone
  

•    Fiind safe, interesting and engaging places to walk

• ·    Be alert to potential physical problems, warm up properly and be careful about pushing too hard.  Listen to your body.

• ·   Make walking part of your everyday routine.  Something you do  automatically not something you think about.

The study provides an excellent outline of important issues, from both a planning and the walking equipment aspect, that everyone should consider whether they are grizzled veteran or newbie to fitness walking. 

The Research Quarterly for Exercise and Sport is a publication  of the American Alliance for Health, Physical Education , Recreation and Dance (AAHPERD) .

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In addition to having all the right walking equipment, establishing the a good walking route, and putting together a good walking plan, it’s important to develop a routine to properly prepare for body for  your daily walk.  Its’ not a good idea to simply put on your sneakers and hit the streets.  Although walking is a low impact exercise injuries can and do occur.  Most injuries associated with walking are repetitive use injuries such as ankle sprains, meniscus tear (knee), hip flexor strains, blisters, and quadriceps tendonitis. There are any number of strategies to help prevent them from occurring but one of the most helpful is an effective pre walk warm up procedure.

An effective pre walking warm up procedure is composed of two distinct elements:  1) a warming up process and 2) stretching exercises.  Conducting a proper pre walk procedure prior to walking helps eliminate stiffness, and prepare the muscles for exercise by lengthening them and increasing their flexibility.  It’s important to combine both steps to help minimize the potential for injury.

WARMING UP

The following is a list of exercised designed to ease your body into an exercising mode.  Moving directly into stretching exercises without warming up, especially in cold weather, could well result in their own set of injuries such as muscle tears.  So don’t shortcut the process.

Ankle Circles. Standing on one foot, lift the other leg off the ground in front of you.  Slowly flex that ankle making circles with the toes.  Do 10 circles then reverse the direction of your circle and do 10 more.  Switch feet and repeat.

Leg Swings. Standing on one leg, swing the other leg loosely from the hip in a front to back motion.  Keep it relaxed.  Your foot should swing no higher than a foot off the ground.  Do 20 swings with each leg.

Figure 8 leg swings.  Swing one leg from the hip in a front to back motion as you did above, but this time trace a figure 8 with your leg.  Your leg should trace a 8 in front of the body and another 8 behind.  Do 20 swings with each leg. 

Pelvic Circles. Stand with your hands on your hips, your knees gently bent and your feet hip width apart.  Keep your body upright and make 10 slow, continuous circles with your hips, pushing them gently forward to the back, left and then right.  Reverse directions and repeat 10 times.

Arm Circles.  Hold both arms out perpendicular to your sides, making the letter T.  Make 10 slow backward circles with your hands, starting small and finishing with large, using your entire arm.  Repeat the same process with 10 forward circles.

Twist Jumps. Begin hopping in place on both feet.  Keep your head and shoulders facing forward and begin to twist your feet and lower body left then right on successive hops. Do this 20 times.

Once you get the hang of it this series of exercises shouldn’t take longer than 3 or 4 minutes to complete.  After this you should notice greater overall flexibility and any muscle stiffness eliminated.  If not, repeat the warm ups as needed.  Let our body be your guide.

STRETCHING

There are any number of stretching exercises that can help you muscles get ready for a fitness walk.  They, at a minimum, should focus on the muscles of the legs and hips.  The Stretching Institute recommends a minimum of three basic exercises:

  Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.

  Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

   Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.

If you have muscle groups that you have a particular problem with you may want to research both warm up and stretching exercises that specifically address those areas.  Any stretching exercises should be done slowly without jerky motion, gradually stretching out the targeted muscle group.  Stretching should never be done without first warming the muscle up.  Once again let your body be your guide…never force, never ignore pain.

LATEX BANDS

One piece of walking equipment that I’ve found helpful in warm up and stretching are latex bands.  They are frequently used by physical therapist and are excellent  for low impact resistance for both your walking stretching and warm us exercises.

Injury is one of the most frequently given reasons for discontinuing an exercise regimen.  Don’t let it be yours.  Spend a small bit of time preparing for your walk.  A warm up and a stretch will increase your level of walking safety.

Technorati Tags: exercise, exercise walking, fitness walking, stretching, warm up

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The New Year celebrations are over.  Time to examine in detail those New Year Resolutions you made with such enthusiasm and commitment.    If we were to take a survey I would guess that the number one and two resolutions made each year would be “exercise more” and “lose weight”.  Many make these pledges on January 1st only to see them slowly fall by the wayside a month or two later.  Even after making a significant investment is walking equipment and gear.   The reasons for the backsliding differ with each individual.  However I would suggest that they all have one thing in common: The resolutions weren’t specific nor detailed enough to give you activity a focus.  In other words, while your resolutions may be noble in scope and purpose, they lack a PLAN. 

So what is “A Plan” and more specifically what is a “A Walking Plan”? There are three key components to any plan: Goals, Steps and Tracking.  The Goal is what you want to achieve.  Steps are the benchmarks along the way and Tracking is measuring your progress.  Miss any one of these three and your efforts are likely to fall short.

The Goal

Let’s start with goals.  Rule Number One when setting goals:  They have to be specific.  “Exercise more” won’t cut it.  You have to establish exactly what the words “Exercise” and “More “mean.  If your choice of exercise routine is fitness walking then you can make the goal a bit more specific.  From “exercise more” your goal now becomes to “fitness walk more”.  But that still leaves us with the “more” word. 

In fitness walking there are four components of “more”: Distance, Frequency, Time and Timeframe (DFTT).  Distance is how far you plan to walk.  That can be measured in miles or steps.  I’m going to walk a mile, or I’m going to walk 2,000 steps.  Time is how fast you’re going to complete your distance goal, one hour for example.  Next is how often do your plan to perform this activity: daily or weekly?  Finally when do you want to achieve these results: 6 months, 12 months? 

 You’ll need to sit down and give a bit of thought to these issues.  Decide what it is you want to achieve.  Fill in the DFTT blanks with “stretchy” but not impossible numbers.  They should represent where you want to go not where you are.    Give yourself a challenge.  Your sense of accomplishment will be greater the more you accomplish. 

 After some thought and consideration the final form of your New Year’s resolution/goal should read something like.

 “Fitness walk, three miles, 3 times a week, in one hour or less, accomplished by December 31, 2011.”

The Steps

Now you’ve got your goal.  The next question to answer is how are you going to get there?  What are the specific intermediate steps along the way?  You need start with where you are.  If you are currently walking one mile per hour, one time a week in an hour and a half… that is your starting point.  Without over analyzing things the quickest way to establish intermediate steps is to take your goal subtract your current performance level and divide by four.  In our case we want to increase our mileage from 1 to 3.  Subtracting we get 2 miles.  Divided by 4 we get half a mile.  So a half a mile becomes our mileage increment.  Do the same for time and distance.  In our example, the final increment becomes a half a mile, a half a time a week, in 8 minutes.  Then add/subtract that increment to your current performance levels and your first intermediate step becomes a mile and a half, one and a half times a week (or twice every two weeks) in an hour and 22 minutes.  Continue to add/subtract the increments to each new intermediate step until you’ve reach your ultimate goal. 

Finally you need to establish time frames to achieve each intermediate step.  Again apply the same 4 factor.  If you’re allowing yourself 12 months to reach your goal, it divided by 4 is 3 months.  So each incremental step should be accomplished in 3 months.

Your final Fitness Walking Plan should look something like this:

Timeframe                  Distance            Frequency              Time     

1/1/09                        1 mile          1 tim e a week        1h 30 min

(current starting point)

4/1/10                        1 ½ mile       1 ½ times a week   1h 22 min

7/1/10                         2 miles        2 times a week       1h 14 min

10/1/10                      2 ½ miles      2 ½ times a week   1h 6 min

12/31/11                    3 miles          3 times a week           1h

(final goal)

Tracking

The last piece of the puzzle is Tacking.  This can be simple or it can be complicated but the objective here is to monitor your progress and see how close you’re coming to both your intermediate steps and ultimate goal.  At a bare minimum you should get yourself a calendar and pencil in your distance and time after every walk.  This will provide you with instant feedback, giving you advance notice if you falling short and need to pick up your walking pace, push yourself to walk a bit further or block out more time in you schedule to devote to exercise.  Tracking will keep you engaged in and committed to your walking activity.

2010 is the start of a new decade and can be the start of a new, healthier you.  Fitness walking is the best exercise routine, bar none.  It’s enjoyable, its low impact and it’s something you can continue to do for the rest of your life.  It all starts with a good plan.  Good, achievable but stretchy goals, broken up into bite size increments with a tracking system in place watching you along the way. 

Have a great happy and healthy new year.

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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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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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