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By Carol Stewart-Kirkby walking itself is a great exercise because it’s natural and safe, but if you want to challenge yourself a little more, try powerwalking. One disadvantage of just walking, is that it doesn't involve aerobic activity, explained Stephen Powell, associate fitness director at the Guelph YMâ€"YWCA. “The energy demands of walking are quite low. Aerobic training has several advan- tages. it helps to increase life span, diminish the chance of heart attack and burn fat,” Mr. Powell said. Powerwalking does involve a level of aerobics. it has been described as a progressive exercise program which can be started regardless of a person's level of fitness. It can be done by individuals, with a friend or in a group. It doesn’t require any fancy equipment and can be done in a gym, in a park or on a concession. Aerobics refers to the amount of oxygen which is being sent to the I muscles. Powerwalking introduces aerobics by including arm motion as well as walking. “Most people, par- ticularly overweight people, have oorly developed upper body muscle. ecause they are overweight, their legs re strong from carrying the extra oad every day. In p0werwalking, we T hallenge the upper body muscles and ’ hat creates the aerobic trainingi’ ‘ r. Powell explained. Mr. Powell suggested beginners t alk briskly and swing their arms ‘ rorn the elbow only in an upward , Ll otion to the shoulder (bicep curl). l he next step is to swing your full arm a pendulum motion and the third ‘ ould be to add weights to the end your hands). The best way to monitor how much 1 ygen is getting to your muscles is in keep track of your heart rate. ’ ‘i' r. Powell atplained aerobic training ccurs when your heart is beating at .v I per cent of its possible maximum. ' d here’s how you figure it out. _htract your age from 220 beats per i-i nute to get your maximum. For stance if you are 50 years-old. your aximurn would be 170. Sixty per Powerwalk to fitness. . . . . .with someone you love! cent of that is IUZ beats per minute or about 17 beats every 10 seconds. Mr. Powell recommends a 50 year- old, who has not participated in any physical training for a while. should aim for a minimum of 20 beats pcr 10 seconds and a maximum of 25, He suggested two fingers on the carotid artery in the side of your neck as the best place to take your pulse. At the Guelph YMâ€"YWCA. thc powerwalkers walk to music. Mr. Powell said it is useful to find music with the tempo which will keep your heart rate at its desirable level and simply walk to the beat. As you become fitter, you will have to walk faster for longer periods time and add weights. Mr. Powell suggested 1/2 pound weights in each hand to begin with. You can buy hand weights ofthat size, or you can make them by filling a pair of socks with lead shot or sand â€" that's what they do at the Y. The maximum weight you should carry is l I/l pounds in ouch hund. Mr. Powell strongly cmphaxi/cd thzit weights should not he [fled around the ankle or the waist. He explained the ankle weights increase the Impact the foot has on the ground and Ill-ll can be damaging. Waist weights do not increase the nuruhic activity Before you begin to poucruulk. ll is important to warm-up. Fi\c minutes of regular walkingI is a good allâ€"round warm-up, said Mr. Powell. Or you Lilli [can against the nczirest “all. mtli one knee bent and the other leg stittighl to stretch the humstrings and the (all. As well. shoulder rolls, strctclnng your arms across your chest and neck twists (not backwards thouth illL‘ all good warm-ups. The key to powcru-‘alking l\ [lltll you feel comfortable as you are doing it â€" no part of your body lL‘L‘ls unduly stressed. Try it with :1 friend, now that the weather is good, and we hOW fit you can be. H & C April. May. June 1987 19