3 AnswersPamela F. Carthew , NASM Elite Trainer, Fitness, answeredYour arms can propel you forward giving more power to your walk, thereby burning more calories. Your arms should be kept close to your body at a 90 angle. Hands relaxed, and not clenched as this will raise your blood pressure. Do not cross the forward arm over your body, keep them going straight forward and back like a piston. If you get tired in this position, let them drop for a minute and bring them back up again.
4 AnswersBrigham and Women's Hospital answeredStart with a modest goal, like 15 to 20 minutes at a leisurely pace. Your walk should be comprised of three segments: warm-up, exercise pace and cool-down.
• Walk the first 5 minutes at a reduced pace, about 50% your maximum effort.
• Then pause and do some stretches. Focus on your calves, front of thigh (quadriceps), back of thigh (hamstrings) and lower back. Stretching not only feels great, but it keeps your body flexible and it may help prevent injuries. Remember: stretching is only effective once your muscles are warm, and stretches should be gradual and sustained. Hold each for 30 seconds and never bounce or force movements.
• After stretching, walk at an exercise pace. On average, brisk walking for 1 mile can range, depending on your age and general condition, from 15 to 20 minutes, or about 3 to 4 miles per hour. Remember: Never exert yourself beyond feeling as if you are doing "moderate" work. A good test is that you should be able to carry on a conversation while you walk.
• Keep your shoulders back and relaxed, and let your arms swing naturally.
Remember that your heel should strike the ground first, and that you should push off with your toe.
• Try to keep an even stride and maintain a steady pace.
• The last 5 minutes of your walk, gradually slow down to your warm-up pace. Then, finish with a few more stretches. Stretching after you walk gives your body time to cool down and your muscles a chance to relax. It also helps your heart return gradually to a normal rate.
Gradually, perhaps on a weekly basis, add 5 minutes to the brisk part of your walk. Keep the stretches as part of your routine. Once you're walking for 30 minutes or more, try to increase the distance you go, for example, a block at a time within the same time frame. For optimal fitness, exercise at the brisk pace of your walk for a minimum of 20 minutes, four times a week.Helpful? 2 people found this helpful.
3 AnswersAnn Scritsmier , NASM Elite Trainer, Fitness, answeredFlapping your feet is not rolling your foot as you step into it, from heal to toe. Kind of like slapping your foot down. This can be due to stiff shoes.
The answer will truly depend on what you are referring to. Your best bet will be to meet with a certified coach that is able to assist and instruct you how to run properly. We all run different but being able to run correctly will benefit you.
2 AnswersKyle Stull - NASM Expert, Fitness, answered
Foot slap is often referred to as drop foot or foot drop. There could some differences but for the most part they have similar implications. The first thing to do is see your Doctor to be checked for any signs of nerve damage. In many cases "foot drop" is associated with paralysis with muscles in the lower leg. Although this is probably not the case most of the time, still have it checked.
The sound of the foot slapping comes from the inability of the anterior tibialis to control the forefoot, after the heel strikes when walking. This muscle is on the front of the tibia (the large bone in the lower leg) and is commonly the culprit when it comes to shin splints.
Foot slap can be controlled by incorporating an appropriate flexibility and strenghtening program. First, as usual, get an assessment from an NASM Certified Personal Trainer in order to determine where the muscular imbalance may be originating. Most of the time, there is noticable flattening of the foot and/or the foot is turning out, during the overhead squat assessment. If this is the case begin to perform the following:
- Use self massage on the calf complex. Either with a foam roll or enlist the help of a massage therapist. These muscles are restricting proper motion as well as affecting the anterior tibialis from a neurological perspective.
- Next, use static stretching on the calfs. This can be done with a typical wall stretch, leaning forward to stretch the calves.
- Follow this up with "toe taps". Simply point the toe down, then pull all the way up. The goal is to get the top of your foot as close as possilbe to the front of the lower leg. Begin with just the weight of your foot, then you can add resistance with a band if necessary.
- Once this is complete perform "towel scrunches". Place a towel on the ground, and pull it towards you with your toes.
- Last, integrate in single leg balance work. Perform this by simply standing on one leg for 30-45 seconds.
If possible perform the exercises barefoot. For more information please feel free to leave a message on my wall!
3 AnswersKeith Chittenden - NASM Elite Trainer, NASM Elite Trainer, Fitness, answered
The muscles located in your lower leg which controls the rate the foot comes in contact with the ground are the tibialis anterior muscles (shin muscles). These muscles are responsible for slowly lowering the foot to the ground when your heel makes its initial contact to the ground during normal walking. To reduce the slapping of your foot to the ground try to strengthen the tibialis muscles. One good exercise is toe rises with an elastic band. Loop the band around all your toes and mid foot and then secure the band against the ground with your other foot. Keeping the band snug against the ground, try to raise your toes/top part of your foot towards your head and bring it down slowly. Try 2 sets of 15 reps with a moderate weighted band.Helpful? 1 person found this helpful.
2 AnswersEmily Adams , NASM Elite Trainer, Fitness, answeredAlign your Spine! If you are walking on flat ground, use a drawing in maneuver, which means draw your belly button to your spine, and retract your shoulers (that means NO ROUNDING of the shoulders). Count your breaths, and engage the butt and hamstrings when you step.
Be sure when walking to follow these recommendations:
- Stand tall with good posture, try to avoid slouching, especially when you get tired
- Have your arms bent at about a 90 degree angle to help pump back and forth. You may on the occasion want to shake them out to allow for proper blood circulation
- Stride within your comfort zone, do not try to over stride
Oh, have fun!Helpful? 1 person found this helpful.
2 AnswersEmily Adams , NASM Elite Trainer, Fitness, answeredThey should be focuses about 20-30 feet ahead of you. Any closer and you would not be able to see where you are walking.