Speed Walking Tips

Kaleena Lawless

Personal Training Specialist
www.kalisthenixfitnessblog.com

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!

Speed walking there

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.

Try It!

 
Sort by
  • New Member says
    In any event it ended a really fantastic trip for us on an absolute high. A case of being in the right place at the right time!" คาสิโน Sbobet

    [youtube]zdgxhzfgx[/youtube]
  • New Member says
    Thanks a lot for sharing us about this update. Hope you will not get tired on making posts as informative as this. Physics tuition: How it helps in your studies and career

    [youtube]zdgxhzfgx[/youtube]
  • New Member says
    I am hoping the same best effort from you in the future as well. In fact your creative writing skills has inspired me. Web Design

    [youtube]zdgxhzfgx[/youtube]
  • New Member says
    Many homework on the continual hunt along with offstage on the road to winning. Definitely not attached, simple to-fall as a result of wayside; And not investigation, afterward into a path travel toward the black. Stump Removal

    [youtube]zdgxhzfgx[/youtube]
  • elaine says
    Love is born when the good person arrives; that's the point of view of most of us. Baby Might Not Be Crawling When my husband and I asked
    people to crying of a baby tell their love story during our research on hypersensitive people, their initial admiration for the
    person who had become their partner was still important. She was smart, he was attractive, his personality was
    special; or there were charming crying of a baby little features or some extremely endearing aspects. People also said that they
    often feel love when they crying of a baby discover that they are loved or admired by the other - Baby Names Starting with A that's why it's important to be
    honest about your feelings when you make intimate connections technicoo.

    Theories abound on why we love the people we love. Baby Names Starting With M Some evoke the unconscious - we would fall in love with people
    who remind us of someone else long forgotten, or with whom we hope to resolve a conflict of the painful past. Others
    say that we fall in love with those who, Assessment Of Abdominal Pain in our view, can help us grow and move in a certain direction, either by
    showing us the way or by forcing us to react differently. For example, imagine that a woman wants to feel good in
    the woods, reconnect with her instinctive self, but she is afraid of insects, half-light, bears and storms.
    And a man arrives, who likes to go camping and go out to admire the lightning. Of course, she falls in love with
    his guide! Another example, a man drinks a little too much, then falls in love with another alcoholic and confronts
    his own problem of consumption by reacting to the behavior of his lover.

Post your comment

Want to have your say?

It's quick, easy and 100% free.

  •  

Features

Endorsed Events

  • SpringBreakFIJI SpringBreakFIJI

    Secure your motivation for the year by locking in SpringBreak in Fiji, your own exclusive island

  • The Fijian Cup 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 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 Summit FIJI

    Summit FIJI aims to revolutionise how businesses can approach conferences, corporate retreats and team building weekends