Please enjoy this information from Fit4Two www.fit4two.ca about exercise with power walking both pre and post natally. Enjoy!!
Getting the most out of your walks
Power walking is an unrivaled aerobic conditioning activity. Its cardiovascular benefits and weight maintenance/loss potential are similar to that of a running program, yet it's much easier on the body because there's about half the impact and wear and tear on your joints.
HEAD TO TOE CHECKLIST:
Form is the key to getting the most from power walking. Proper technique will help you move along faster with less effort and minimize your risk for injury.
Head:
Keep head up and centered between your shoulders. Keep your chin up, and focus your eyes straight ahead. Your head and neck should 'float' above your shoulders in a relaxed, easy manner
Shoulders:
Keep them back and down (no slouching allowed). Don't allow them to round forward or creep up toward your ears
Chest:
Your chest should be naturally lifted, as if a string were attached to the centre, gently pulling it upward
Arms:
Your arms should be bent at slightly less than 90 degrees.
Hands:
Keep them loosely cupped around the handle of your stroller.
Abdominals:
Lean forward slightly and flex your abs in toward your spine to help protect your lower back.
Hips:
Because your stride is quick, move your hips in a sort of exaggerated wiggle. Use your hips to propel you forward so that you walk at a fast speed.
Thighs:
Take more steps per minute at your normal stride or at a slightly shorter-than-normal stride length. Straighten the front leg so that your knee is fairly straight from the moment you touch the ground until you are just about to swing forward with your other leg.
Feet:
Imagine that you are walking along a tightrope. Each step should land squarely on the imaginary line directly in front of you. Land heel first, roll through the foot, and then push off firmly and vigorously. The rhythm of your arm swing should match your steps
FITT Principle
Prenatal
Frequency - Up to 4 days/week
Intensity - RPE of 5-7 on scale of 1-10
Time - 15-30 min
Type - Stay motivated and have more fun by walking with other Moms-to-be.
Postnatal
Frequency - Work towards most days/week
Intensity - RPE of 5-7 on a scale of 1-10
Time - 15+ increasing by 2 min/week
Type - Join other new moms to help keep you motivated.
Email info@fit4two.ca for your free copy of the national prenatal or postnatal fitness guidelines.
Getting the most out of your walks
Power walking is an unrivaled aerobic conditioning activity. Its cardiovascular benefits and weight maintenance/loss potential are similar to that of a running program, yet it's much easier on the body because there's about half the impact and wear and tear on your joints.
HEAD TO TOE CHECKLIST:
Form is the key to getting the most from power walking. Proper technique will help you move along faster with less effort and minimize your risk for injury.
Head:
Keep head up and centered between your shoulders. Keep your chin up, and focus your eyes straight ahead. Your head and neck should 'float' above your shoulders in a relaxed, easy manner
Shoulders:
Keep them back and down (no slouching allowed). Don't allow them to round forward or creep up toward your ears
Chest:
Your chest should be naturally lifted, as if a string were attached to the centre, gently pulling it upward
Arms:
Your arms should be bent at slightly less than 90 degrees.
Hands:
Keep them loosely cupped around the handle of your stroller.
Abdominals:
Lean forward slightly and flex your abs in toward your spine to help protect your lower back.
Hips:
Because your stride is quick, move your hips in a sort of exaggerated wiggle. Use your hips to propel you forward so that you walk at a fast speed.
Thighs:
Take more steps per minute at your normal stride or at a slightly shorter-than-normal stride length. Straighten the front leg so that your knee is fairly straight from the moment you touch the ground until you are just about to swing forward with your other leg.
Feet:
Imagine that you are walking along a tightrope. Each step should land squarely on the imaginary line directly in front of you. Land heel first, roll through the foot, and then push off firmly and vigorously. The rhythm of your arm swing should match your steps
FITT Principle
Prenatal
Frequency - Up to 4 days/week
Intensity - RPE of 5-7 on scale of 1-10
Time - 15-30 min
Type - Stay motivated and have more fun by walking with other Moms-to-be.
Postnatal
Frequency - Work towards most days/week
Intensity - RPE of 5-7 on a scale of 1-10
Time - 15+ increasing by 2 min/week
Type - Join other new moms to help keep you motivated.
Email info@fit4two.ca for your free copy of the national prenatal or postnatal fitness guidelines.
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