"Start Your V Life" Winner Secret (January 9, 2015)

"Start Your V Life" Winner Secret
Race Walking
Works Well for Body Figure Management!

January 9, 2015


"Race walking" is a very effective aerobic exercise for body figure management. Compared to jogging, race walking put lower burden on our knees. Therefore, it is an exercise also suitable for overweight people. Since race walking does not require additional cost or equipment, you can do it anytime on your way to work or home. You can also race walk in stadiums or parks during the holidays! Take every chance to increase calorie burn does not only help with your body figure management, but also enhance your physical health!

A few tips for race walking. Please be aware of the following:

1. Look up and keep straight
Your chin should be parallel to the ground, your eyes should look naturally straight ahead.

2. Keep your stomach in and straighten your upper body
Relax your shoulders, keep your stomach in, straighten your back, do not lean forward or hunch. Poor posture might put additional burden on your joints and cause muscle pain.

3. Swing your arms naturally
Gently clench your fists, bend your arms to 90 degrees and swing with your steps back and forth. Do not swing too high. Swinging your arms can drive the rhythm of your whole body.

4. Stride in a natural rhythm
Stride as big step as you can, but not too exaggerated. A rhythm in which the muscles on your hips can move and you feel natural and comfortable would be fine.

5. Touch the ground with your heels first
When stepping, your heels should touch the ground first. The force then goes through your sole and your toes should be the last to leave the ground. Keep this rhythm with every step you walk: heelsoletoes.

Reminders for race walking:
Warming up:    Do not forget to warm up for 5 - 10 minutes before walking.
Speed:    120 - 140 steps per minute
Intensity:    heart rate 120 beats per minute (panting a little bit, but can still talk)
Duration:    30 minutes each round. You can extend the duration after becoming more skilled.