
                         Roanoke Times
                 Copyright (c) 1995, Landmark Communications, Inc.

DATE: TUESDAY, March 28, 1995                   TAG: 9503280039
SECTION: EXTRA                    PAGE: 1   EDITION: METRO 
SOURCE: LEE ANN BROUSSARD KNIGHT-RIDDER NEWSPAPERS
DATELINE:                                 LENGTH: Medium

MERELY STROLLING ALONG DOESN'T CUT IT IN WALKING

It's not surprising that walking is the most popular physical activity among Americans of all ages and fitness levels. Walking has an injury rate of virtually zero, it's convenient, it costs almost nothing and it can provide great cardiovascular fitness benefits.

Are you reaping all the benefits that fitness-walking has to offer, or are you just strolling along not making any strides?

Regardless of your fitness level, it is important to use proper posture and body alignment when walking. Poor posture contributes to fatigue as well as joint and muscle soreness.

By using good form, you can change your leisurely stroll into a low-impact, high-intensity, fat-burning aerobic workout.

To gain the greatest fitness benefits, walking must be maintained at an intensity level high enough to increase the heart and breathing rates. The appropriate intensity depends on your fitness level and goals.

However, if you have been walking the same distance, at the same pace, and the same amount of time per week, it is time to progress.

A mere stroll might give you some health benefits, but it won't burn many calories, build much muscle or strengthen your heart.

How do you convert an everyday stroll into a turbocharged fitness walk?

The key lies in propulsion. Of course, you will need to start gradually and build up. Think about increasing your pace with a faster stride and more aggressive arm swing.

Try practicing these basic guidelines for maximizing your walking workout:

Hold your body in a good upright position, bringing the chin up with eyes focused straight ahead. Dropping the head causes slouching of the shoulders and strains the neck and back muscles.

Open up and lift the chest by pressing the shoulders back and down.

Good posture and stability begin in the center of the body. By tightening the abdominal muscles, you are protecting your lower back.

Your arms help propel you forward and determine your speed. Your arms should be close to your torso and bent to a 90-degree angle at the elbows. They should not swing past your hips or higher than the breastbone.

The arms should pump forward and back, not side to side across the chest. Avoid clenching your hands into fists; instead, keep them closed and relaxed.

Find a walking stride that is comfortable for you. You can increase your speed by taking quicker, shorter steps, not by lengthening your stride. Avoid locking the knee in hyperextension.

Land first on your heel with toes flexed up. Roll through to the ball of the foot, pushing off with the toes. Try to keep your toes pointed forward when you walk, rather than turning them inward or outward. As you plant the heel on the ground, contract your buttock muscles; this helps propel you forward.

Styles of walking, such as race walking, power walking, and pole walking, are variations on this excellent form of aerobic exercise.

The dedicated brisk walker, after increasing his or her speed to a 12-minute-per-mile pace, can acquire the same benefits as a runner with a lower risk of injury.

Whichever style, speed or distance your choose, walking is a tremendous enjoyable way to achieve a healthy, fit body.

by CNB