Antara Sports Walking Group in Hamilton

Meet @ Antara Sports

Begins March 31st 2009

Tuesdays 6:00 PM

Here is a fun way to add to your fitness routine or to just get started in one!

What kind of walking are we going to do? It really depends on where you are at fitness wise.  If you are a beginner then you just do what you can do.  We are all happy you showed up.  Now the group energy will take you to the next level.

If you are already working out and want to add walking to "cross train" then we are glad you came out too!  This is for all levels and you will find your level of walking partners when we begin. 

Who can come??  Everyone! Yes, we may have a large group. But children that can keep up with you are welcome too. You are setting the example for your children's attitudes about fitness and getting out and enjoying the great out doors.  So bring them along and let them see that keeping your body toned is just a way of life like brushing your teeth. 

Where will we go?  We will probably head down Pinckney Street, take a left on 8th, right on Main up towards the bridge, (weather permitting-mud wise) left into River park access. Walk down the path and come out at Desta. Head towards 1st and take a left on 3rd back to the shop.  I will be wearing a Garmin, which will show exactly how far we have gone and approximate calories burned.

So here are a few tips to begin:

There are a number of philosophies.  We will just begin with the basics and see where we go from there. 

#1 Perspiration is good!  Expect to get sweaty.

#2 Come rain, shine, wind, or snow...runners do, you can too. 

From Prevention.com

Getting Started
This is a moderate-impact aerobic activity, so you know the first thing you have to do is get yourself some good shoes. Prevent sore, achy feet by wearing walking shoes that are light, roomy, and flexible. When you bend the shoe, it should yield easily at the ball of the foot. When it's on your foot, there should be a thumb's width of space from the end of your longest toe to the front of the shoe. If your shoes are too stiff or too tight, you'll be battling tingling toes and achy joints 20 minutes into the walk.

Next, you want to work on your pace. For optimum calorie burning, I recommend aiming to walk at about a 4.5-mile per hour (mph) pace. Fitness scientists at Washington University in St. Louis have discovered that if you walk at this pace, you can burn almost as many calories (201 per 30 minutes, based on a 140-pound woman) as someone jogging at about the same speed (223 calories per 30 minutes) because you're using the same amount of energy to stay in motion. Of course 4.5 mph is a fast walk; if you haven't been walking regularly, you shouldn't expect to hit that speed right out of the gate. Start at a slower pace and use the same fat-burning power walking form to work up to this speed.

From the Walking Site

TIPS FOR WALKING FASTER

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

WALKING DON'TS
Common mistakes made by walkers...

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles

What is the difference in power walking, fitness walking, and racewalking?

Fitness walking is called by many different names - power walking, fitness walking, health walking. Power walking is commonly used to represent an exaggerated walking style. This style of overstriding and exaggerated arm movements is often linked with injuries. Because of this I don't generally use the term power walking. A better term for a healthful energetic walking pace is "fitness walking".
Fitness walking is much more than a stroll or nature walk. When fitness walking you incorporate the muscles of the upper body making it a GREAT aerobic activity. It burns approximately the same calories as running, yet it is much easier on the body. Because more muscles are used it burns calories much quicker than less aggressive walking. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most fitness walkers average about 12 to 15 minutes per mile.

Unlike racewalking; there is no official definition. There are no rules. If you walk at a purposeful fitness walking pace using good technique you are a fitness walker. Use tips above to insure good walking form and to increase your pace.