1000 Mile Mom

It's not just a goal… it's a lifestyle adjustment!

Day 21: April 18, 2013- tonight I’m not Singin’ in the Rain!!!

on April 18, 2013

Day 21: 3.10 miles today, Miles to go: 865.75… Busy day of BNI, volunteering, meetings, parental duties, and more, but managed to squeeze in three miles nonetheless. Wanted to shoot for more this evening, but the rain is expected to continue until 2am. I don’t mind running in slight showers, but I draw the line at torrential rains! Tomorrow will be another busy day with my Doodle Bug (a.k.a. Cooper) turning the big 8. Have to earn the Piece of Cake birthday cake slice I want, though, so will try and squeeze the miles in or at least some other kind of cardio as an alternative. The POC cookies and cream cake with their chocolate frosting will be worth every mile!!

So let’s talk maximizing your walks by utilizing arm motions…

I found this great article online that should be helpful to anyone who enjoys walking as a past time or for fitness: http://walking.about.com/cs/beginners/a/howarms.htm

arms

“Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your leg motion.

• Bend your elbow 90 degrees.

• Hands should be loose in a partially closed curl, never clenched.

• Clenching your fists can raise your blood pressure and should be avoided.

• With each step, the arm opposite your forward foot comes straight forward, not diagonally.

• As the foot goes back, the opposite arm comes straight back.

• Keep your elbows close to your body – don’t “chicken wing.”

• Your forward hand should not cross the center point of your body.

• Your hand when coming forward should be kept low, not higher than your breastbone.

• Many poor examples of arm motion are seen with walkers pumping their arms up high in the air, this does not help propel you.

• If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a time and then let your arms rest.”

Here is some additional information from:

http://www.walkingconnection.com/Walking_Technique_Form.html

“ARM SWING

A walker’s shoulders should be relaxed, not drawn up towards the ears.  Arms should swing naturally with each step, and should be bent at the elbow at a 90? angle.  This is important.  Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands.  Bending them will not only eliminate this problem, it will help you gain upper body strength and tone your deltoids, biceps and triceps.

For many walkers, weight loss is a goal.  By bending the arms, you will also burn 5-10% more calories.  One more great reason to keep the arms bent and moving in an athletic motion is that you will immediately be able to pick up your pace for greater periods of time.

The bent arms should swing comfortable and naturally at about waist level.  Your hands should be relaxed and loosely closed.  Any excess tension in the arms or hands should be avoided — it wastes energy.  The elbows should be close to the torso, with the hands going no higher than the center of the chest on the forward swing, or past the back of the hip on the back swing.  Again, more motion than this is wasted energy.

If you are new to this technique, you might initially find your arms getting fatigued.  When practicing, keep your arms bent for 5-10 minutes, then lower them to recover.  As soon as you feel rested, raise them again.  As part of your training, you might consider doing some upper body weight work (not while you are walking) to increase your endurance.  Specific exercises are suggested later.”

Hope you find this information helpful and that you are staying dry on this dreary evening! More to come tomorrow… Later!!!


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