Contact us on 0161 610 0354 or info@foresight-fitness.co.uk
You'll feel so good, you'll want to show it

Posts Tagged ‘Walking for Fitness’

Walking Gear

Tuesday, April 19th, 2011

Hi All

I have put together a little guide to some of the kit that you might consider getting for yourself for walking.  This kit will keep you safe, comfortable and performing at as high a level as possible.

Walking gear

When walking it is vital that you have the right kit.

Here is our list of must have items:-

 

Shoes

Walking shoes, walking flexes foot to twice the angle of running this means that you need a shoe with a  flexible sole.  This will allow the correct heel to toe action.

As you will be landing on your heel it is vital that this area is cushioned.  However the heel needs to be relatively low as a high heel will put stress on the tibialis anterior (the muscle that runs down the front of your leg) and may increase you risk of suffering with shin splints.

If you are unable to find waking shoes, running trainers are the next best choice, but try and avoid cross trainers as they have a very rigid sole that will not allow the correct foot action.

Here is our top tips on choosing the right shoes:-

–        Look for a low supportive heel, bevelled to allow foot roll , which will allow you to maintain forward momentum and protect your shins.

–        Flexible sole to allow heel to toe action

–        Light weight and breathable

–        Good fit (feet may swell by 1 whole shoe size during the event, so make sure that your shoes allow for this).

–        Socks (good fit, not too tight)

–        Wear in shoes

 

Clothing

In terms of what to wear, there are no hard and fast rules but here are some ideas for you:-

–          Dress comfortably

–          Breathable clothing

–          Not too tight

–          Temperature will raise and fall, wear layers to combat this.

–          Gore-tex is great, light weight and allows the body to breathe

–          Bear in mind that it might rain

–          As the Shine event is a night walk you may choose to wear a Hi Viz jacket or bib.

 

Hydration

Hydration is vital during this event, and ensuring that you have water available is going to make the event more manageable.

We advise that you get yourself a decent sized sports water bottle that you can carry in your hand or a bag.

In terms of water here are the golden rules:-

–          drink plenty of water in the days running up to the event, at least 2 Litres per day

–          during the event rehydrate very 20 minutes, small regular drinking of water is much better than a massive drink as soon as you finish the event.

–          Keep water intake high in the days after the event.

 

Heart Rate Monitor

Heart rate monitors can be used to measure exertion, they can be picked up relatively cheaply and look just like a watch.  It does all the normal things a watch does but it also tells you your heart beat, and therefore how hard you are working.

They can be picked up for as little as £20 and are an awesome bit of kit for any endurance based event.  If you do decide to get one drop me an e-mail and I will send you a guide on how to get the most out of your heart rate monitor.

 

Pedometers

Pedometers can be used at all levels, these great little bits of kit allow you to keep track of how many steps you have done in a period of time.  They can be picked up on e-bay for as little as £2.  They are great at allowing you to set new goals each day and trying to beat yesterdays step count.

Most sophisticated use GPS and cost a great deal more, but can track routes, speeds, distances and steps.  If you are an I_Phoner like myself you can pick up some great apps that do this like Sprint GPS (best of all it if FREE)!

 

Stereos/I-Pods

Stereos or I Pods  can make a great companion, music can motivate and energise and distract.  Use good judgement, low volume so you can hear what is going on around you.  Many people find it useful to make a new playlist of inspiring songs to et them through the event!

 

I hope this has been useful to you!

TOM

Walking Technique

Tuesday, April 12th, 2011

Hi All

Now I know we all are aware of how to walk, most of us have been doing it for some time now. But if we look at the actual technique of waking we can start to make our movements more efficient. Why does this matter I hear you saying, welll the more efficient our movements are the less energy we use to do them. This means when you are doing a endurance type event  your energy reserves will last longer.

These training princliples are what the six week program you are going to recive ae built on. So take a bit of time this week and practice what is covered in this section of the guide.

Why Walk

Walking has many benefits, it can help to build muscular endurance, increases strength and flexibility. Beside this it also aids in strengthening bones and joints, boosts immune system, relives PMT symptoms, boosts levels of HDL (Good Cholesterol) which helps to give protection from osteoporosis.

Probably some of the best factors about walking is that it can improve overall health, reduce risk of diseases such as diabetes, heart disease and some cancers. Most of all walking is easy and accessible and a great toll in the control of your weight, but most of all it is FREE!

We know that we all know how to walk, but there a few little tips we can give you that will improve your walking technique,

Posture
– must walk with good posture, using an arm foot motion.
– stand up straight
– Think tall, do not arch back
– Eyes forward
– Chin up
– Relaxed shoulders
– Suck in abs
– Rotate hip forward
– Lift chest

There are three levels of walking that we can use.

Level 1
– Beginners to walking, overweight, arthritis
– Walk a comfortable slow pace, concentrate on posture
– Approx mph
– Arm swing in opposition to legs (elbows slightly bent, swing from shoulder, relax, brush past legs)
– Relaxed arms
– Stride naturally knee unlocked, natural heel to toe action

Level 2
– Higher level of intensity leading to a larger CV training effect
– Only commence after you have good technique at level 1
– Should be able to walk at 4mph
– Increase bend at elbow to a right angle
– Emphases the back swing to correspond to increased forward movement in leg
– Keep arms close to the body
– Avoid side to side action
– Increase stride length, as leg comes through and heel strikes the ground lock the knee. Pelvis will rotate as speed increases possibly leading to increased pressure on the lower back
– Maintain heel toe action and start to drive off the back foot.

Level 3
– High intensity, often called power walking. Suitable for more experienced clients.
– Approx 5mph
– Arms held firmly at a right angle
– Emphasise the back swing of the arms to drive movement
– Keep the hand lower than the chest
– Relax the fist
– Take more smaller steps rather than lengthening your stride
– Stride should be longer behind the body where you are pushing off the toes. Getting full power off the heel to toe walking is the key to powerful walking
– Fast walkers train themselves to get more steps per second.

So why not get out and start walking?

Start off low and build up…. look out for our Walking for Fitness Program launching soon!

TOM