Walking - Inclined Fitness Training

Walking - Inclined Description

Walking on an inclined surface, such as up hills or on tilted treadmills, provides an excellent blend of muscular and cardiorespiratory endurance work. Inclined walking is a somewhat greater challenge than walking on level surfaces. However, both types can be adapted to various intensities and durations to meet anyone's fitness level or conditioning program. Walking is recognized as one of the safest forms of aerobic activity. Always warm-up and stretch prior to participating in this activity.

Walking - Inclined Warnings

• People suffering from chronic foot, ankle, knee or lower back pain should seek medical counsel before beginning a walking program, since some modifications may be necessary.

Walking - Inclined Risks

• Environmental risks (for outdoor walkers) including poor weather, heat stroke, overexposure to the sun, dehydration, and traffic hazards

Walking - Inclined Sport-specific applications

• Racewalking

Walking - Inclined Equipment required

• Footwear: comfortable fit, good tread and proper support
• Clothing: comfortable fit, should allow freedom of movement; should provide protection from the weather; walkers should wear bright colors for easy spotting by motorists and cyclists

Walking - Inclined Applicable substitutions

• Walking in place using high steps
• Conventional walking on level surfaces
• Treadmill
• Hiking/backpacking
• Water walking
• Hill climbing
• Aqua-aerobics

Walking - Inclined Reference sources, organizations and publications

• United States Walking Association: 2142 Wesleyan Dr., Columbus, OH 43221­1830, (614) 459­9255
• Dr. James M. Rippe's Complete Book of Fitness Walking, Dr. James M. Rippe and Ann Ward, Prentice Hall Press
• Gary Yanker's Walking Program, Gary Yanker, Warner Books
• The Rockport Walking Program, Dr. James M. Rippe and Ann Ward, with Karla Dougherty, Prentice Hall Press

Mode

Cardiorespiratory: Aerobic

Fitness Benefits

• Cardiorespiratory 4
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 4
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 1

Muscle groups used

Primary muscles: quadriceps, calves, gluteal muscles, hamstrings and hip flexors Assistance muscles: abdominals, obliques, shoulders, chest and upper back (latter groups used minimally with arm swinging)

Energy expenditure

Approximately 0.04 Calories per minute per pound of body weight