top
Go Mobile Friendly
How To Be Fit since 1995
SITE INDEX USE OUR SEARCH
ABOUT CONTACT
On
Facebook
On
Twitter
TBB
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
Shakeology Daily Dose of Dense Nutrition Team Beachbody  Decide. Commit. Succeed
Workout of the Day
P.A.P. Lower
from P90X2
with Tony Horton
Stream it for FREE today

Click Here and choose the
14 day free trial
Use Beachbody On Demand to Rise Above Your Limits
Beachbody On Demand is like cable TV or Dish for fitness. Over 40 "channels" (programs) and over 400 workouts to choose from. Click here for a 14 day free trial. Beachbody On Demand is just $2.99 a week!
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days
The Beachbody On Demand and Shakeology Challenge Pack

ON SALE TODAY for Just $160.00!
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Stream Clean Week on Beachbody On Demand for FREE with NO credit card required
Shakeology Beachbody Performance System 3 Day Kickstart 21 Day Ultimate Reset Daily Sunshine
Beachbody Challenge Packs Beachbody Workout DVD's Stream Beachbody Workouts Polar Heart Rate Monitors
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

Walking with Proper Technique and Form

by Jo Ann Taylor - The Walking Connection

You may hear many different terms to describe walking styles, such as: power walking, speed walking, aerobic walking, and race walking.

Of those names, race walking is the only form of walking that has a clear-cut definition because it is governed by a specific set of rules. The other terms are often used simply to help validate walking as a real form of exercise in the minds of the participants, and the different names do not usually refer to a technique different than the one we describe here.

For the purposes of this Walk Training series, we will not distinguish one from the other; we will simply call it "walking."

By closely following the technique and form described here, you can significantly improve your performance. You will safely cover more ground in less time, with less effort, and with greater consistency.

This training can help enhance the benefits you receive from walking, including:

  • Increased efficiency
  • Better use of energy supplies
  • Decreased risk of injury
  • Increased comfort
  • Faster times

    With regards to your general fitness and overall health, there are some more great advantages:

  • Increased calorie burn
  • Increased muscle conditioning
  • Body shaping

    Practicing and becoming comfortable with your form should be your first objective. As you practice your technique, break each component down to an individual motion and focus on one at a time. Then put it all together.

    It is up to you to select the portions of the walking stride that feel most comfortable and practice putting each piece into place to build the muscle memory that will help you achieve the consistency you will need.

    Each of us are individuals, and not all of us can or will want to perfect this technique in its entirety. It will be most productive if you select the pieces that you are most comfortable with. Go at your own pace.

    Stand tall, walk tall
    The foundation of a good basic stride is posture. The spine should be elongated by standing straight -- not in a rigid military position, merely straight, tall, and relaxed. You should be able to draw a straight line from your ear down to your shoulder, to your hip, knee and ankle

    A common problem to look for here is an unnatural arch in the lower back. Commonly known as a "sway back," this incorrect posture can create great discomfort, especially when walking long distances.

    To eliminate this problem, practice tucking your buttocks under your body, putting the pelvis area in a more neutral position. To accomplish this, pull in your abdominal muscles, and at the same time squeeze your buns.

    Heads up
    The head should be level, eyes looking forward, and the chin parallel to the ground. A protruding chin or tilting the head down to look at the ground are common mistakes.

    If the head is allowed to tilt forward, excess strain is put on the neck and shoulders, which can lead to undue fatigue. Focus on looking forward to about 12 to 20 feet in front of you. If you need to look closer to where you are stepping, lower your eyes, not your whole head.

    Arm swing
    A walker's shoulders should be relaxed, not drawn up toward the ears. Arms should swing naturally with each step, and should be bent at the elbow at a 90-degree angle. This is important.

    Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands. Bending them will not only eliminate this problem, it will also help you gain upper-body strength and tone your deltoids, biceps and triceps.

    For many walkers, weight loss is a goal. By bending the arms, you will also burn 5% - 10% more calories. One more great reason to keep the arms bent and moving in an athletic motion is that you will immediately be able to pick up your pace for greater periods of time.

    The bent arms should swing comfortable and naturally at about waist level. Your hands should be relaxed and loosely closed. Any excess tension in the arms or hands should be avoided -- it wastes energy.

    The elbows should be close to the torso, with the hands going no higher than the center of the chest on the forward swing, or past the back of the hip on the back swing. Again, more motion than this is wasted energy.

    If you are new to this technique, you might initially find your arms getting fatigued. When practicing, keep your arms bent for 5 - 10 minutes, then lower them to recover. As soon as you feel rested, raise them again.

    As part of your training, you might consider doing some upper-body weight work (not while you are walking) to increase your endurance. Specific exercises are suggested later.

    Below the belt
    Movement of the lower half of the body in this technique is the most difficult to describe, and for many walkers, the most difficult to achieve.

    This is usually due to the inflexibility of the hips. Flexibility can be improved by consistently stretching the hip flexors and lower back, and for most people, simply doing the technique will help them considerably.

    People new to this should go slow and practice. The time spent in learning and becoming comfortable with it will be rewarded with more efficient movement.

    In your lower body, the walking technique begins by using the abdominal muscles and hip flexors to rotate the hip forward and lead the leg in its forward motion. As the leg swings forward and straightens, the body will land on the heel.

    The ankle should be flexed, with toes pointed upward at about a 45-degree angle from the ground. The foot placement should be in front of the body, as if almost walking along a straight line. Keep in mind that the shortest distance between two points is a straight line. As the body's weight passes over the leading leg, the foot should roll forward and push off from the toes to begin the next step. A strong push will give you more momentum and power.

    That's the basic technique. As you practice it and increase your hip flexibility, you will naturally develop a slightly longer stride.

    A word of caution: It is counterproductive and potentially harmful to your back if you try to increase the length of your stride by taking longer unnatural steps. Speed and efficiency in walking are generated by hip flexibility and quicker, not longer, steps.

    THAT'S IT! At first, this technique may seem complicated; but actually it is a natural motion where the whole body works in unison. Because of its low-impact nature, the head does not bob up and down. When done correctly, it is a very fluid movement that is easier on the body.

    By using this time-tested and proven technique of walking, you can become more efficient in your stride and confident in your ability to achieve your goals.


    Jo Ann Taylor is the co-founder and owner of The Walking Connection, one of the most highly rated walking, hiking and lifestyle related Web sites on the Internet with registered members in more than 40 countries. As a competitive racewalker, Jo Ann was a top 5 overall finisher in the Portland Marathon and led teams in the Portland, Anchorage, Catalina and Maui Marathons. As a sought-after lifestyle motivational speaker and fitness walking instructor, she has positively influenced the lives of thousands of people. As the Active Adventure Tour Director for her company, Jo Ann leads walking and hiking trips to destinations around the world.

back to top

RECOMMENDATION
OF THE DAY
Shift Shop with Chris Downing
Shift Shop with Chris Downing
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

New From Polar
Polar OH1
Heart Rate Sensor

· Convenient - Embrace the freedom of Polar OH1's unmatched diversity for use in countless different sports. This optical heart rate sensor offers an easy-to-use alternative to heart rate chest straps
· Versatile - pair it with your favorite app, your Polar training device or broadcast your heart rate data in a group environment
· Built-in memory - store up to 200 hours of training data
· Updatable - firmware updates that enhances its functionality
· Rechargeable - enjoy 12 hours of operating time on its rechargeable Battery

    Polar for Fitness, Running and Weight Loss
Polar M200
Polar M200 Running and Fitness Watch
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
In Black, White and Red
Click for Best Price
Polar M400
Polar M400 Running and Fitness Watch
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
In Black, Blue, Pink,
Red and White

Click for Best Price
Polar M430
Polar M430 Running and Fitness Watch
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
In Black, Grey,
Orange and White

Click for Best Price
Polar M600
Polar M600 Smart Watch
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
In Black and White
Click for Best Price
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar A360
Polar A360 Fitness Monitor
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
In Black, Pink,
White and Blue

Click for Best Price
Polar A370
Polar A370 Fitness Watch
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
In Black and White
Click for Best Price
Polar FT4
Polar FT4 Heart Rate Monitor
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
In Purple/Pink andSilver/Black

Click for Best Price
Polar FT7
Polar FT7 Heart Rate Monitor
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
In 5 color variations
Click for Best Price
Polar FT60
Polar FT60 Heart Rate Monitor
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant
In Black, White and Red
Click for Best Price

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar V800 Package
Polar V800 Multisport Watch with Stride Sensor
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Red
Click for Best Price
















    Polar for Cycling and Multisport
Polar M450
Polar M450 Cycling Computer
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Click for Best Price
Polar V650
Polar V650 Cycling Computer
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Click for Best Price
Polar V650 Set
Polar V650 Cycling Computer Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Click for Best Price
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home