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classified the way we walk in-
to the following categories:
Strolling. Leisurely walking
at one or two miles per hour
but too slow for aerobic condi-
tioning (burns 60-80 calories
per mile).
Functional Walking. This is
the common form of walking
that gets you from place to
place (burns 80-100 calories
per mile).
Brisk walking. This is walk-
ing for fitness at 3.5 to 5.5
miles per hour to raise your
pulse and produce an aerobic
effect (burns 100-120 calories
per mile).
Weight-loaded walking. By
wearing a backpack or carry-
ing hand-held weights and
swinging your arms vigorous-
ly, you can increase your ex-
penditure of energy (burns
120-150 calories per mile).

Walking technique
Despite the fact that you
walk daily there is a right
way and a wrong way to walk.
Hal Higdon, author of the
book Fitness After Forty gives
these tips on walking
techniques.
*First use a controlled,
rather than long stride. Go for
tempo rather than length.
*Walk with your head high
and your back straight. You'll
be able to breath easier.
*Avoid extraneous hip-
wiggling. The hips should be
reaching forward, not
swinging.
*Walk in a rolling motion,
rolling from your heel along
the outside of yur foot and off
the big toe.
*Swing your arms natural-
ly in an arc from the
shoulders to counterbalance
leg movements.
"The objective of fitness
walking;' instructs Dr. Fred
Stutman, M.D., author The
Doctor's Walking Book, Diet-
walk and several others on
walking and health, "is to
give the body maximum pro-
pulsion while firming up the
hips, thighs and buttocks. To
fitness walk properly, you
must be certain that the heel
of your front foot touches the
ground before the toe of your
back foot pushes off, and that
your leading leg is straight at
the knee as your torso passes
over it. To obtain full cardio-
vascular benefit, you should
pump your arms diagonally
across the chest in a propul-
sion motion. These combined
movements of hips, legs and
arms work together to create
a rotating, almost jerking mo-
tion common in race-
walking."

Getting Started
After choosing the type of
walking program in which to
get involved, it's best to start
gradually and move at your

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