Power Walking Study Guide

 

Proper Form:     “H-E-A-R-T”

H – “Head –up”, eyes focused ahead

E – “Elbows”, move in a linear motion

A – “Arms”, swing naturally

R – “Rock”, foot rocks heal to toe

T – “Tall”, walk tall

*The front leg is locked, not bent, when it contacts the ground.  Heel should make contact first.

*One part of your foot must remain in contact with the ground.

*Quick strides rather than longer strides.

 

Mechanics of Upper Body:

Normal Swing – Normal Stride and Normal Speed

Long Swing – Increased Stride

Fast Swing – Increased Speed

 

                Walking uphill or downhill is harder on the body.

                Adding weight to the hands is a good way to increase intensity.

 

Pacing:

                A good walking pace is 3.5 mph to 4.5 mph.

                When walking the mile, a good time is 13 – 17 minutes.

 

Benefits of Walking (Aerobic Exercise)

 

                Relieves tension.

                Improves appearance.

                Aids digestion.

                Promotes a good night’s sleep.

                Clears the mind, improves disposition.

                Aids the heart and lungs.

                Increases levels of endorphins, creating a natural high.

                Increases flexibility and stamina.

                Can be enjoyed everyday.

                Burns calories: sheds pounds.

                Increases cardiovascular endurance.

                Increases energy levels.

                Lowers serum cholesterol levels.

                Reduces high blood pressure.

                Improves bone density, reduces the risk of osteoporosis.