European Stars And Stripes (Newspaper) - March 28, 1989, Darmstadt, Hesse For walking not running proper stance for fitness walking / / band arms at a90-degree Angla with wrists straight and fingers curled. Swing arms like pendulum Horn the shoulder with each step. By Teder a pad absorbs moderate Heel strike of walking but does not need As much f Pintof Tamol As a running shoe. Improper stance tuck tilled Tab Tat Forward arms too straight. In Normal warning feat make parallel tracks. In illness wafting Alparo Tate from front to Back so set Jol Tawas Ingaline. So of a Wimunc Law provide stability but Are not As strongly reinforced As in a running shoe. Perforated upper keeps he foot Cool. Jit Coomb Cuth Tononi pads the my sole. In a running shoe the thick my sole is heavily padded. Low profile flexible Tola lets the loot Roll Clou to the ground. Running shoe soles Are flared and lugged for traction with extra cushioning along full length making them less flexible but More stable. I do not choose to Calvin Coolidge Byjah Debrody new York times arly this past Winter in deference o Knees thai had already been compromised by three skiing injuries i stopped jogging i could no longer ignore the fact hat my Knees Hibl and thai they Hurt the most on the1 Days i ran. I decided that More important to me than jogging was the ability to play Tennis Cycle ice Kate hike walk up and Down stairs and Rise to my feet without pain. But what would take he place of running especially Hen inclement weal Hor or travel prevented Pursuit of my preferred sports ? Urmi would gel Rny body out or doors my mind relaxed my soul restored my Bones Strong and my heart working Defot Scally i decided to try walking fitness walking to he exact. At first i Rose led the extra ,1srniriules it took to covet the same distance t did running. Then gradually became aware of compensations. I was seeing and hearing mar Birds Trees people pets. J could walk on irregular ground without tripping or this log an ankle. The muscle tone in my thighs and Bullocks improved and True Cellule padding disappeared. In addition my Lennis and skating become More fluid and pleasurable As the pain n my Knees subsided. So i have now joined the estimated 50 million americans who waft for falness. I doubt thai i la Ever run again unless it s to catch a bus or to participate in an occasional fun run walking is turning Oul to be More enjoyable adaptable and accessible Lor me it 13 a o an activity i should be Able o pursue he rest of my be among the advantages of walking is that it can be done almost anywhere without special attire or equipment other than proper shoes. It can also be incorporated into Ordinary routines like walking to work to a lunch or dinner Dale or Elfio store. In january i was especially pleased that i had already Laken up walking when found myself on a ship Lor h Days. Three Lull meals and three snacks were served daily and there was nothing by an indoor Cycle in a Claustro pfc exercise room on which to work off the calories. Instead every morning weather and Waves notwithstanding i walked the deck briskly Lor Ono hour. Much to my amazement i discovered when i got Home Hal 1 had no gained an ounce or spread an Inch when the Conory is Boring As it can be when i m travelling and walking lha halts o hotels before Dawn i entertain myself with a radio or cassette player. Pleasant music research has shown adds to Tho relaxing effects of exercise walking puts Lar less stress on vulnerable joints than does running of jogging injuries incurred through walking Are relatively rare. Walking is less exhausting than running and so can be sustained longer especially in hot weather. For those who Hale to exercise walking Levels More like fun than work. For those who Are overweight or seriously out of shape walking is a harmless Way to snarl shedding pounds and toning up Muscles. And because fitness walking involves rhythmic and somewhat exaggerated Arm movements Tho upper body can also be conditioned. Recent studios and Many anecdotes suggest that you can get As Good or nearly As Good aerobic raining from walking As from jogging. In fact Many inveterate walkers have performed so Well on Treadmill tests thai exercise physiologists Aro rethinking the intensity of activity needed to produce optimum cardiovascular conditioning. Still it is possible to walk at a Pace that raises your heart rate to the larval one now considered Ideal for cardiovascular conditioning this zone in Beals per minute a determined by subtracting you age from Iho number 220 and then calculating 70 percent and 85 percent of the result. No doubt you already know How to walk. But walking for illness requires a bit of technique and in you want to avoid undo stiffness and pain some Prepa Velron. Clearly your feet Are critical. Ideally they should be Clad in shoes designed Lor walking these Are Somo Whai different irom running shoes which usually have Sutler soles and More rigid Side higher backs tuesday March 26, .1989 and greater Shock absorbing ability. But it would not Hurt to iry walking in your running shoes of you have a comfortable pair in Good condition. Ordinary Street shoos on the other hand Are not appropriate for fitness walking although several manufacturers make leather walking shoes Lor men thai could easily pass for business shoes. Before and alter each fitness walk gently stretch the Muscles and joints thai Are most Likely to stiffen Wilh the stress of walking. Such stiffness could slow you Down and increase your risk of injury. Casey Meyers author of aerobic walking Vin Lage. 17,95. Recommends four Quick stretches for the shins sit in a chair raised one leg parallel to the ground and Molale your toes in a Circle. For the calves or the Back of the legs stand several foot irom a firm support. Wilh one foot hat arid the Olhorn loosely hooked behind it lean Forward placing your hands against the support. To Strelch the quadriceps at the front of the thighs Brace one hand on a Wall and raise the opposite foot behind you toward your Bullocks grasping in with your freehand for to Hamstrings a the rear Olaf highs raise one log to a surface thai is nearly hip height then Bend Over slowly toward the raised foot. Each stretch should be held Lor 15 to 20 seconds and repeated three or Lour times before switching to the opposite leg. Also before you take your first step pay attention to posture. Mayors a walking Trainer Lor the Myca in is Joseph mo., says keep your shoulders Bach head. Level and Chin up to it shoulders should be align cd directly Over with your spine straight if your head is entered your neck and shoulder Muscles will be Able to should be Bent Althe. Elbow at a 90-Degiee Angle keeping wrists straight and lingers curled gently to orm a . Your arms should swing like a pendulum from the shoulder Wilh each step. The hand opposite the Forward leg should Rise o the Chest while the other hand moves Bach parallel to the hip. Now for your Stridor in Ordinary walking your feel step Orward in two parallel tracks. Bui in fitness walking your footsteps should fall almost in one Slraight Heel i Iho Forward loot should land in Tine with the toes of your Bach loot. To achieve this you must Rollic your hips not in a Side to Side wiggle but from front to Back if your legs Are shot or bowed you May have to Compromise on loot placement As Well As on motors s target Paco of a mile in 12 minutes 5 mites an hour. Your foot should land on the Hee and inti gently Forward with a alight emphasis on the outside of the foot. Most walking exports advise against using ankle weights which May increase the risk of tripping. As Lor hand weights research has shown that the added caloric use and aerobic minimal so you can skip these unless you Are trying to Lone upper body ii possible avoid walking on sleep grades although a slight incline at an Angle of about t percent can add to the aerobic demands be sure to drink plenty of water before and after your workout. Try to consume two glasses about two. Hours beforehand and another three to six ounces 61water for every 20 minutes you walk. If you walk soon after arising in the morning drink extra water alter your Wash. The stars and stripes Page 17
