Aerobic Walking

Resting Heart Rate

# of pulses felt in 6 sec x 10

Where to Find a Shoe

1. Start your search for your walking shoe on the Internet 2. Go to a specialty athletic footwear store and try on all the name brands. 3. Find a shoe that fits for what you are planning to do with them... trails? Hiking? -Few people have perfect feet. But most people either: Supinate (roll outward) or Pronate (roll inward) -most commonly pronate -high or low arches

Evaluating Your Schedule

168 hours in a week -Log duties and requirements & subtract from 168 -Use what is left for exercise -Arrange priorities Try to get in at least three 20 min walks a week

Appropriate Clothing

Avoid Cotton socks (wet socks will rub and cause blisters) Try newer and finer wool socks. Or wear two thin pairs of socks to eliminate rubbing For tops and bottoms: avoid bulky seams Headgear is important to protect you form the run and keep your heat in during the winter. Personal stereos are entertaining but keep the volume low or listen with one ear only to be able to hear traffic noise LAYERS work best! (Traps in body heat when needed and easy to peel off as you heat up during your workout)

Correcting Common Walking Errors

Avoid waist leaning (stand with back against a wall, tighten abdominals, and lean forward slightly from ankles) Avoid overstriding (slightly shorten your stride and skimm the ground to avoid bouncing) Avoid elbow whipping (swing from the shoulder not the elbow, punch don't beat)

Top Half Walking Techniques

Bend your elbows to increase speed and help keep blood and fluids from being pulled into your hands by gravity Swing your arms at the shoulder, your arm angle shouldn't change to avoid strain and wasting energy Arm swing should remain strong but close to your body (no higher than chest, tuck elbows at the waste, don't allow fingertips to cross midline of body or reach in front of you more than 10-12 inches) Power arm swing with back muscles Avoid clenching your hands

5 Components of Fitness

Body composition Cardiovascular fitness Flexibility Muscular endurance Muscular strength

For Colder Weather

Cover your ears, nose, and fingertips (most susceptible to frostbite) Be aware of the early signs of frostbite (tingling, numbness, or burning)

Race Walking

Demands its own technique and can involve competitive racing with a training schedule similar to that of competitive runners. There are rules and you're judged.

Determining Pace

Do a 1 mile timed walk or a walking health fitness assessment to determine the walking program for you

Health Walking

Done at a slow pace, and meant for beginner. Your heart rate will ease toward the low end of its training zone.

Qualities to Look for in a Shoe

Good heel cushioning (walkers strike the ground hardest on the heel, landing in a tippy position, demanding heel stability in a shoe) Flexible forefoot (walker's forefoot flexes nearly twice as much as when running at toe push-off) Roomy toe-box (when you push-off your toes spread, and when you land on your heel, your toes seem to lift. These two actions require room for your toes to wiggle) Supportive heel construction and low profile (If the flared heel is too higher, the foot could slap down harder, overworking the shin muscles...produce shin and ankle pain) Minimal underfoot cushioning and lateral support (The impact when you land is about a third (or less) of a runner, so the extra support is not needed. Also, you walk in a linear, forward motion. I don't know many people who walk sideways.)

Biomechanics of Walking

Heel to toe

Safety Considerations and Etiquette

If you can't use bike paths or sidewalks, walk on a road facing oncoming traffic (always walk in the outside of a blind curve) Walk defensively. Don't assume the pedestrian right of way or challenge vehicles. Weal light colored or reflective clothing and blinking safety lights, or bright clothing at dusk, dawn, and night. Can also find well lit tracks/areas. Always carry identification and if traveling carry hotel and emergency contact info. Walk with a companion or tell someone where you're going and when you'll return. Dogs can increase safety. Stay to the right so others can pass. Avoid pack walking. Stay on outside lanes in a track unless doing structured timed workout. Leave headphones and stereos at home so you can be alert.

Fuel and Fluids

It is very important to eat before any workout. Food is energy. If you haven't eaten all day and decide to go for a walk, you may end up feeling exhausted You are actually gaining weight and losing muscle by not eating before working out. During exercise, you need about 6-16 oz of water an hour

Adjustments for Various Terrains

Keep abdominals tight to support your back, add power to your stride, and keep you balanced Step between obstacles to avoid slipping Stay nimble by staying on your toes Uphill-use your toes and lower leg muscles to push you forward and up and arm swing for extra power just don't lean into the hill or you could strain your back Downhill-soften and relax your knees to counteract impact and remain upright if it is a mild-moderate hill and then zigzag on a steeper hill, lean back a little if the surface is smooth and paved but if it is uneven don't sit back on your hilll

Demands of Race Walking

Knee of supporting leg must straighten for a split second as it passes under the body Front heel must contact the ground before the rear foot leaves the ground Fast turnovers and arm swings with powerful back muscles Hip roll that doesn't sway Look like they skimm the ground Head doesn't change planes Don't lock knees

Biomechanics of Running

Land on middle/ front part of foot - quick transitions

Planning Your Walking Program

Listening to Your Body Taking it Easy Evaluating Your Schedule

Target Heart Rate Zones

Lower: MHR x (0.75) Higher: MHR x (0.85)

Listening to Your Body

Make the difference between getting hurt and being injury free or getting sick and being healthy Consult doctor if something aches more than 2-3 days Fatigue, stress, previous workouts, illness, workload, emotions and weather all affect your heart Take RHR in the mornings and pulse before/during/after workout -If RHR is higher by 10% then take the day off -If pulse is higher before the workout you might be fatigued, stressed, or have a virus -If pulse doesn't recover as quickly afterward, take a day off/have an easy day

Rating Your Perceived Exertion

Measure how hard you're working without stopping to take a heart rate 1-3 55-69% of max 4-5 70-79% of max 68 80-94% of max

Maximum Heart Rate

Men: 220-age Women: 226-age

Taking it Easy

Most common mistake is too much too soon Body holds out for 4-8 weeks then will give 10% Rule: -Increase mileage by no more than 10% from one week to the next -Regular exerciser can increase week to week by 20% Hard Easy Rule: -Alternate every hard workout with and easy workout to allow you muscles to heal

Fitness Walking

Moving fast enough to raise you heart rate into its training zone. This means different speeds for different people.

Technique Summary

Stand tall, with your shoulders, back, and chest open As you step forward, lift your toes and plant the heel of your lead foot Roll through the entire foot and push off with your toes, lifting your heel high Avoid overstriding and bouncing Bend your elbows in a right angle so you can swing your arms faster Swing your arms from the shoulder and keep your elbows close to your sides Avoid clenching your hands

Athletic Walking

This begins to incorporate race walking technique that raises your heart rate to the middle or top of you training zone (75-85%).

Walking Locations

Treadmill (using 10% incline) Mall City Streets Tracks Parks Trails

Bottom Half Walking Techniques

Walk heel to toe to allow your ankle a complete range of motion Move quickly to take more steps per minute (turnover) and maintain a natural stride length to prevent strains The number of times you turnover per minute increases also increases your speed Don't overexaggerate and let your stride be short and choppy Extend leg slightly above hip bone to cover more ground without bouncing Avoid excessive side to side motion because it wastes energy Relax your hips and back to avoid strain

For Hotter Weather

Wear white clothing and drink plenty of water before and after your workout

Most Important Item for Runners

Well fitting pair of supportive shoes