Power Walking: Technique

If you want to see in a more detailed manner how the power walking technique looks like, here you have some pictures:

Power Walking Phase 1

Start from a strong upright posture: shoulders relaxed, chest open, eyes looking straight ahead; elbows bent at 90 degree angle.

Power Walking Phase 2

Stride forward with left leg, land on heel, begin transferring the weight from right foot to left. While left foot moves forward, the right arm moves backwards (in opposition with the foot).

Power Walking Phase 3

Keep looking ahead while you kepe transferring the weight on your left foot.

Power Walking Phase 4

Transfer the weight of your body fully on left leg and end it with a good push from the right foot toes - this push is what generates your speed. Your body leans slightly forward while keeping the back leg straight. Use the arms to generate more momentum.

Power Walking Phase 5

Lift right foot and begin transferring it to the front. Right arm moves backwards, left arm forwards.

Power Walking Phase 6

Extend the right foot forwards, the toes raised, heel ready to strike; keep your feet pointing forwards. Swing the arms through the neutral position and start next cycle.

Reference:
Nina Barough (2003) - "Walking for fitness, The low impact workout that tones and shapes", DK Publishing

Power Walking: Warm Up

Before going for your daily 30 minutes of power walking, make sure you do your 5 minutes warm up.

1. Toe Raises


Stand with feet slightly apart, back straight and tall, shoulders relaxed.
Shift the weight of your body from the heels to your toes by pressing up through the ball of your feet. Come down, but don't rest completely on your heels, feel your foot arch as a spring that sends your body back up to your toes. Use your arms to keep the balance.

 

2. Knee lifts


Stand with feet shoulder width apart. Lift one leg bending from the knee. Keep a 90 degrees angle at the knee and aim to form a 90 degrees angle at the hip joint (between torso and thigh). Come down, lift the other knee. Make sure you keep your balance while the back is straight, shoulders down.

 

3. Butt kicks

Stand with feet shoulder width apart. Lift your heels to your bum, as high as possible, come down and lift the other leg.Your torso is slightly forward. Pay attention to your balance. Back straight, shoulders down.

 

4. Lateral leg swings


You can use a wall for support. Start from standing position and swing one leg forward and backward on the side, first with a small swing, then increasing until you get to your maximum range of movement in the hip joint. Change and swing the other leg.

 

5. Leg  swings - across


You can use a wall for support. Start from standing position and swing right leg by crossing over the right leg and then lifting it to the right side. Start with with a small swing, then increasing until you get to your maximum range of movement in the hip joint. Change and swing the other leg.

 

6. Lunges on spot


Stand with feet shoulder width apart. Can have your hands on your hips. Take a large step forward, the back leg sole rolls up to your toes. Push your weight down by bending both legs, and trying to create 90 degrees at knees joints. The knee of the leg forward does not go passed your toes. Lift your weight up by straitening the legs, go back to the start position. Repeat with the other leg.

 

Power Walking: Core exercises for week 2

Here we have the first sequence of 4 exercises for our core training sessions:

1. Toe Touch

Lie on your back, with arms by your side.

Pull your knees up and hold them in the air, making a 90 degrees angle at your hips and knees.

Hold one leg in position, the lower the other foot and touch the toe lightly on the floor before returning to the start position.

Repeat with the other leg.

Toe Touch

Repeat 10 times

2. The Cat

Position yourself on all fours with your weight evenly distributed between hands and knees and the back long and straight.

Contract all of the muscles surrounding your abdomen and breathe normally.

Without collapsing the supporting hand, extend your left leg directly backwards and right arm directly forwards and hold for 5 seconds.

Return to the start position.

Repeat the above with right leg/left arm.

The cat

Repeat 5 times

3. Shoulder Bridge

Lie on your back, hands by your side and knees bent with feet shoulder-width apart.

Roll your hips to the ceiling until you are resting on your shoulders with a straight line from shoulders to hips to knees and hold for 10 seconds.

Return to start position.

Shoulder Bridge

Repeat 5 times

4. Lower back

Lie face down with arms out on the side and elbows bent at 90 degrees.

Lift right arm and left leg, hold for 5 seconds.

Return to start position.

Lift left arm and right leg and hold for 5 seconds.

Lower Back

Repeat 10 times

This sequence should not take you more than 5-6 minutes, so I suggest repeating it twice for a complete core training session.

Reference:
Greg Whyte (2008)  - Get fit not fat, 150 ways to build fitness into your life

Cool Down Stretches

After 3-4 minutes of slow walk, end the cool down with some stretches.

Quads Stretch:

 keep knees together, push the hip forward to feel the stretch on the front of the thigh...

 Chest stretch

Hamstrings Stretch:

point toes upwards, and press gently to feel the stretch on the back of the thigh;

keep back straight

Neck stretch

Shoulder stretch

Triceps stretch: 

gently push down the elbow

Calf Stretch:

hold the heel of the back leg on the ground, feel the stretch on the calf muscles

Cool down

We need to do a 5 minutes cool down after each power walking session, so we make sure that the blood is circulated and the waste products will be faster eliminated. This way you will recover quicker, and have a good feeling of  'job done' at the end.
 Repeat a few time 30 seconds of slow jogging followed by walking other 30 seconds...and then reduce the intensity and do a calm walk for a few minutes.

(see more on http://www.runnersworld.com/article/1,7120,s6-238-520--8532-0,00.html)

Let me know your questions :-)

Warm -up

We need to warm-up for at least 5 minutes before we start our power walking.
Here you have demonstrated the dynamic stretching you can use  - combine them as you wish, you have total control over the content of your routine.
1. Walking lunges
2. Leg lifts
3. Butt kicks
4. Pike stretch
5. Hacky sack
6. Toy soldier

Let me know your questions :-)