European Stars and Stripes (Newspaper) - May 7, 1991, Darmstadt, Hesse                                To our health Alkane be fit by Jane e. Brody new York times talking has surpassed swimming  leading form of exercise in the United states but surprisingly few people know How to get the most belief it from the time and Effort they spend doing it. A a a. A a a a. Adding to the confusion Are the myriad names Given to different walking styles race walking Pace walking fitness walking aerobic walking Power walking rhythmic walking Treadmill walking and mall walking among others a a a a a a a a. A a a a a. A a a a. Surely there can t be that Many ways to put one foot in front of the other. Then there is the question of using weights a on laces Ankles Waist Back wrists or held in the hands Are they just another gimmick or do they make enough of a difference to justify any  inconvenience that May be associated with their use. You May wonder Why you should have to learn a something you be been doing mindlessly since you were a a year old. There Are some important differences Between Ordinary. Walking like sauntering Short distances in which a a /. Technique is of Little or no consequence and exercise a walking in  aim is to cover a considerable Quot a distance rather quickly in Hopes of tuning up the body and burning off some calories. A. By / by learning How to walk for exercise., you can significantly increase the physical and mental value of your activity without having to spend More time at it. \ a. A. As with other forms of exercise the goals of simply f. Walking to achieve fitness can include improved 4 a a functioning of the heart and lungs,1 strengthening and or a. Toning of Muscles walking involves half the body s 650. Muscle relaxation and mental clarity and of course shedding some unwanted Pou Nije of fat. There is still another reason to master proper walking technique. Although walking has one of the lowest injury /. Rates among popular forms of exercise it is not risk free. By learning How to hold your body As it goes through the walking motion you can reduce the risk of injuries and. Nagging aches and pains that May Stem from improper form. ,. Once you get the hang of it. You May want to incorporate Many of the principles of walking for / exercise into All or most activities that involve walking whether strolling through the Park window shopping or looking for your car in the parking lot. A a a a. Proper walking technique improves posture and. Breathing and imparts an appearance of sell Confidence and assertiveness that some sociologists believe can discourage muggers. Fitness walking is really quit simple. You Don t have to adopt the unusual exaggerated gait of race walkers whose hips swagger oddly As they vigorously pump 7 their arms and take Long strides with one foot placed. Directly in front of the other. In fact most of the suggestions that  be.  personal Nedds and . You feel 4funny pumping you arms or if you. Have to carry a 7-. Briefcase or hold a dog on a Leash while. Walking you can walk with your arms swinging naturally at your Side / Good walking technique starts with Good posture. Gary Yanker and Kathy Burton both exercise walkers / and co authors of walking Medicine Mcgraw Hill. A 1990, $24.95offer these tips. A keep your Chin tucked in and your head straight. A Quot if your head is too far Forward or Back a they explain. Quot your neck and shoulder Muscles will be pulled a. Unevenly causing fatigue and muscle spasms. Quot to. A  head imagine a string running along your a spine and out the top of your head pulling you upward. Then tuck your Chin into your neck so that your ears Are in line with your shoulders. Your eyes  looking Forward  or to the Side. A quota a keep your shoulders Down Back and relaxed this will avoid undue Strain enhance your sense of Well being and a open up Quot your Chest cavity allowing you Tot aka in More oxygen. A. A a a a a a a a a a. A. A tighten your stomach tuck your Pelvis under your. Torso and avoid arching your Back. This position known. To Back sufferers As the Pelvic tilt flattens the Small of.  Back by tucking your buttocks under your spine. A. This avoids undue stress on the lower Back and helps to strengthen the Muscles that support it a Check your posture with mirrors or by asking someone to observe you or better yet by having. Someone videotape you. Be sure your head is entered Over your shoulders Back and Chest and that these Are entered Over your hips. Now you Are ready to Start walking and the techniques you will use Are Only a slight exaggeration of Quot Normal Quot walking style. A a. As you walk your feet should be parallel and. Pointing Forward forming a path As wide As  or shoulders As you become More adept at exercise. Walking you can narrow the stride. A a your Heel should strike first forming a 45-degree. Angle with the ground. This forces you to lift up your. Feet decreasing the chances of tripping. As your body moves Forward your weight should Roll along the outside of the Forward foot and then shift toward the. Iri Side and up onto the toes. The rear foot is stepping Forward meanwhile pushing. Off from the toes. The knee of the stepping leg should straighten As the leg reaches the front of your body. You can lengthen a amp or stride by allowing your hip to rotate Forward and Down As the stepping leg reaches Forward. 7 r. A As with posture Check your stride by observing yourself in front of a Mirror by having someone else. Watch you or by reviewing a videotape. A. Or. Howard Dananberg a podiatrist in Bedford n.h., also suggests checking  pattern on  or asking a Friend to imitate your . For your arms. In Normal walking your arms swing freely at your Side which requires almost no muscle strength. In fitness walking if you pump your arms you  increase the aerobic benefits of your walk while strengthening and toning your arms and upper Torso. V / j \ Arm pumping is believed to be a major contributor Toj the longevity of orchestral conductors. With your elbows Bent at a 90-degree Angle and your j fists Loose a clenched As you stride move you arms in. The Normal front to Back manner lightly brushing the sides of your body. Make As wide an arc with your elbows As you comfortably can a up to Chest height in j the front and to the shoulder Blades in the Back. Arm pumping involves the use of Muscles that May be unaccustomed  such activity so build up ,. Gradually reverting to a natural by the Side Arm swing when your arms begin to tire. A. As your Arm and shoulder strength increase you maj a be Able to increase your Speed by bringing your fists close to the midpoint of your Chest when you pump vol arms. A. A Page 14 the stars and stripes tues