During the past week, I have been speed walking hills, instead of the usual morning jog. The first difference I noticed was that while I did not sweat nearly as much as running, my heart rate soars out of control! To give you an idea of the difference, my jogs take my heart rate to a max of 130, whereas the walks were measuring in between 150 and 160!
It is amazing how easy it is to believe you are well conditioned in all areas of fitness, and then do something your body is not quite used to, just to see where your training weaknesses lie. I walk all of the time, but never up a hill, at over 4 miles/per/hour for 30 minutes straight!
Not to mention how tired it made me. You know that feeling after a day long hike? That is how I felt after my first speed walking workout. Considering I walked for less time than my usual runs (and they do not tire me at all!) I think these walks should be a part of my regular fitness rotation.
Here are some speed walking tips:
1. Concentrate movement from the core.
Keep your back straight, your abs tight and imagine your legs and arm are being propelled by your midsection. This means that every movement is very intentional. Your body is moving like a machine. When the left leg is out the right arm is out and vice versa. It is important to keep this form for the most effective workout possible, core strengthening, and injury prevention.
2. Swing your arms.
Speed walkers swing their arms for extra cardiovascular conditioning, and balance. Using your arms allows more blood to be pumped into the heart. Using light 1 or 2 lbs is debatable. Some people believe it will give you a repetitive strain injury. For the most part, I believe this too. Using weights should be strictly for strength training, not cardio. However, using very light 1lb weights when speed walking does help you to keep your arms swinging, and to stay sweating. There is no doubt about that. Using them sparingly, every few workouts will do no harm.
3. Use an incline.
Walking up hills, or on an incline is more challenging, and helps to cushion impact. Walking on flat terrain, or even worse, downhill is extremely hard on the joints. If you are walking downhill, swivel your hips and bend your knees. This will help to strengthen the lower back and prevent shin splints.
Speed walking is fantastic for people who cannot run due to injuries, obesity or weak leg muscles. It is also a great way to cross train, to switch up your running routine periodically for better overall results.
Plausible impossibilities should be preferred to unconvincing possibilities. Aristotle
New Member says
Great write-up, I’m regular visitor of this site, maintain up the nice operate, and It is going... Join the Discussion..
BW Camping Festival set for a big New Year
Meghna Mathur says
Booking open for Hyderabad Housewife Escorts Services at low rates call on 9100000000 for awesome... Join the Discussion..
The hardest thing in the world to understand is income taxes. Albert Einstein
It is quite beneficial, although think about the facts when it reaches this... Join the Discussion..
New Member says
Офисные АТС и IP телефония в Крыму. Компания Tritel,... Join the Discussion..
Which Celeb Owns a Horse Like This?
New Member says
I'm truly dazzled by the information you give in your articles. I should state an exceptionally... Join the Discussion..
Secure your motivation for the year by locking in SpringBreak in Fiji, your own exclusive island
The Fijian Cup
The Pacific Touch Rugby festival (Fijian Cup and Kava Cup) is underway on November 2, 2017 and with support from Touch Fiji and...
Rock Island VANUATU
From a fully chartered resort, an incredible line up of Kiwi musicians and Rock legends flown in you'll find nothing close to...
Summit FIJI aims to revolutionise how businesses can approach conferences, corporate retreats and team building weekends