The lures of power walking are plenty: simplicity, low risk of injury, a low-impact aerobic workout, not much instruction required, no health club membership and no equipment beyond a good pair of shoes and socks and clothing to keep you dry, warm and comfortable.
That’s why Americans, many of them women, are turning to power walking to boost their health and fitness.
Faster and more vigorous than a stroll, but without the exaggerated motion of racewalking, power walking is an intense workout of vigorous striding.
“It’s the best activity you can do, because you don’t get the injuries of running,” says Steve Farrell, associate director of continuing education for The Cooper Institute of Aerobics in Dallas.
The institute recently released a study linking brisk walking and improved cardiovascular capacity, increased bone density and increased HDL, the “good cholesterol.”
According to the National Sporting Goods Association in Mt. Prospect, Ill., exercise walking is the top-ranking fitness activity; 77 million Americans say they walk for fitness.
And the colder months can be prime time for power walking.
“The rapid, fluid stride of power walking, plus getting outside makes it challenging and exhilarating,” adds Maryellen Bowman, a Chicago fitness instructor.
FASHIONED TO FUNCTION
When the temperatures drop, the right clothes are important. The key is lightweight layers to hold heat close to your body that let you move easily.
Your old sweats won’t do because cotton holds moisture that will chill you. Instead, choose synthetics designed to wick moisture away from your skin. This is especially important in socks. Leg muscles take the longest to warm up, so wear thermal leggings or pants. Insulated gloves and a headcovering are wise. Walking-style shoes will have the requisite low, firm heel, built-up arch and roomy toebox.
Among the newest outdoor fitness fashion innovations: the Gilda Marx fleece-lined sports bra (above), with soft, Polartec lining retains body heat ($28). Call 800-815-BODY.
The Reebook BodyWalk Weathermax (below), features air-chamber sole cushioning that channels air from heel to mid-foot. It comes with removable sock liners. About $90. Call 800-843-4444.
ALL THE RIGHT MOVES
Keep your head up, with chin parallel to the ground, but not protruding. Correct head position will help the rest of your body fall into proper alignment.
Shoulders should be back and down, but relaxed.
Bend your arms at about a 90-degree angle at the elbow, your hands closed in a loose fist, then swing your arms back and forward smoothly and at waist level as you move them back and forth in synchrony with your legs. Bring your fist only as far back as your hip.
The midsection is the engine of fitness walking. Gently contract abdominal muscles to support back muscles and keep the buttocks tucked in. Rotate hips slightly to help feet land close to an imaginary center line stretching in front of your body, as if you are walking on a tightrope.
Leg motion should be smooth and natural, swinging forward, then pulling vigorously backward after your heel hits the ground. Your stride should be comfortable.
Your heel hits first, rolling toward your toes. For a more powerful stride, keep toes up and push off with them.
HERE’S HOW TO GET LOOSE
Begin by walking at an easy pace for 5 to 10 minutes. Then try the following stretches, recommended and demonstrated by Carole McKeon, a fitness trainer with the Reebok BodyWalk national workout program. After your walk, finish with about 5 minutes of cool-down strolling followed by 5 minutes of more stretches.
Quadriceps
Use your left hand to pull your left heel toward your buttocks, keeping your knee pointed down. Use a support (railing, tree) if necessary. Hold and repeat with right leg.
Hamstring
Place the left foot in front of the right. Lean forward, placing both hands on top of the right thigh. Drop the hips and buttocks backward and downward until you feel mild tension in the back of the left thigh. Hold and repeat on the other side.
Calf
Stand with right knee bent in front, left leg straight back. As you press the heel of your left foot down, lean slightly forward, with hands on the top of right thigh. Feel a mild stretch in the left calf. Hold and repeat on with the other leg.
Where to buy
Nike Climi-F.I.T. microfiber pullover, $85; print leggings, $50; insulated gloves, $12; Healthwalker shoes, $75; available in sports stores or call Nike at 800-234-3428. Reebok logo nylon warmup jacket, comes with matching pants (not shown), $75; Bodywalk tights, $60; available in sporting goods stores or call Reebok at 800-843-4444. Model: Krissy Farrell, David and Lee. Additional source: “The Wellness Guide To Lifelong Fitness” (Random House, $29.95) by Timothy White, Ph.D., and the editors of the University of California at Berkeley Wellness Letter.
