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Whether you’re on a trail or in your
neighborhood, you can boost your calorie burn,
walk faster, and stay injury-free by having good
form. |
Whether you’re testing out a great urban trail or walking in
your own neighborhood, you can boost your
calorie burn, walk faster, and stay injury-free
by having good form. Here’s what to do, courtesy
of Contributing Editor Mark Fenton, co-author of
Pedometer Walking: Stepping Your Way to Health,
Weight Loss, and Fitness.
Tips for Increased Calorie Burning
– You’ll burn 170 calories per hour walking at a
leisurely pace (2 mph), 238 calories per hour at
a moderate pace (3 mph), and 272 calories per
hour at a brisk pace (4 mph). All counts are
based on a 150-pound person.
– If you like listening to music, choose
fast-paced songs and step to the rhythm; it’ll
help quicken your pace and burn more calories.
For safety, wear earphones only when walking in
a familiar area.
Pointers on Body Positioning
Your head: Look straight ahead,
not down at the ground.
Your arms: Relax your arms by
your sides and swing them front to back, not out
to the sides; your hands shouldn’t come up
higher than your breastbone. On hills, bend your
arms to 90 degrees for more pumping power.
Your hips and waist: Stand tall
and keep your hips positioned directly above
your feet. Don’t lean forward or back from the
waist, even when going up hills (although it’s
OK to sit back slightly when heading downhill,
as long as you keep your weight over your feet).
Your legs: Stick with your
natural stride length to help avoid shin pain,
the most common complaint among walkers. To
increase your speed, focus on taking quicker
steps, not longer ones.
Your feet: Land on your heel
first, then roll through to the ball of your
foot.
Your shoes: Choose a walking
shoe with a rugged tread and rounded heel. It
should bend easily at the ball (not the arch) of
your foot.
A piece of essential wisdom about our lives is
broadcast every time a plane takes off. No, it's
not about your tray table. It's this: if the
oxygen mask drops and you're traveling with
small kids, put yours on first -- before you
help them. |
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