Yoga Articles Walking Exercise

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Race walking and power walking are different from each other. In race walking the toe must constantly be in contact with the ground until the heel of the front foot has reached the ground. This means that one foot must make contact with the ground constantly. Also the knee of the striking leg must be kept straight until it reaches the vertical position as it passes beneath the body. This prevents the body from entering a running stance. To begin race walking one must first practice the proper hip motion and straightening of the knee. The race walking technique involves keeping the shoulders relaxed to prevent tension in the shoulder and neck area. Then swing the arms from the shoulders, bending them at the elbows at about 90 degrees. The arms must be swung in sync with the hips and legs and should not move across the body. The hands must be kept vertical and open with the thumb resting on top of the index finger. Pull the rear leg forward, allowing the hips to swivel. The waist must twist in a natural manner. The individual must land on his heel with the toes raised to approximately 45 degrees. The toes must be flexed up just before bringing the front foot down. This adds more stride length and helps to keep the knee straight at the impact point. Frequent and shorter strides use lesser energy than longer strides. Race walking shoes must be very flexible since there is a rolling motion with each step. The shoe must also be lightweight to allow maximum speed.

There are many benefits to race walking. Due to the movements of the arms and hips, there is enhanced benefit of aerobic and cardiovascular exercise. There is also a toning of the muscles. Regular practice can lead to well defined muscles of the abdomen and legs. Race walking also enables calorie burning and hence is beneficial for those who want to lose or maintain their weight. Race walking for about thirty minutes helps to burn off about 230 calories.

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