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Take a Walking Test BUILD A FASTER DYNAMIC WALK
| The Problem | Identification |
Benefits of Correction | Body/Mind
Changes |
| Poor push off You are lacking a powerful push off You are stepping forward instead of pushing off |
Bouncy, noisy step Pain in heels, knees and/or low back Stride is more than 35% in front of body Pumping your legs vs. pendulum swing Can't get an aerobic workout Limited use of ankles | Reduced or eliminated pain Increased speed More efficient use of legs and buttocks Increased speed and power Increased aerobic workout Fewer incidents or visits to chiropractors or other health professionals.
| Feeling more confident and present More easily "standing ones ground" Being more assertive |
Poor Push Off slows you down. Push off power contours your legs and buttock
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Beth just couldn't get an aerobic workout while walking. She came to the Dynamic Health and Fitness Institute to learn our method for fast walking, called Dynamic Speed Walking. Beth had been a runner but stopped because of knee pain. Aerobics classes aggravated her back. At age 42, she was healthy and usually pain free but she wanted to stay fit and trim. She hoped brisk walking would work for her.
A Dynamic Stride Analysis revealed several problems. First, Beth's feet were too far ahead of her body when she walked. This created a slight backward lean which she was amazed to see in her videotape. Beth lacked push off power. By walking feet first, she was not rolling through her feet or using her ankles. She had no power to push off with her big toes. And she didn't engage the back of her legs or buttocks.
To help correct her stride, I walked 4 feet behind Beth and held her hips back with a stretchy band wrapped around her hip area. Initially, the band kept her from moving forward because her backward lean gave her no momentum. She soon learned to stand more upright and learn slightly forward from her ankles instead of leaning backward. She could feel the power of her feet pushing off and propelling her body forward.
Over the next few weeks we taught Beth to interval train (short spurts of fast walking alternating with slow walking - a great way to increase your overall speed). Soon Beth was breaking a sweat while walking, a new experience for her. In the beginning, her shins were not used to working so hard. They hurt if she stated to walk too fast without warming up properly. With practice, Beth increased her speed and her power
"This walk has changed the way I experience myself," she said. "I was very shy growing up. I never realized how I was "holding myself back." With my new walk I feel more outgoing , even at work. I have more vitality and frequently walk to the store instead of driving. And my husband has complimented me on my trimmer figure."
If you have the warning signs of Poor Push Off, we suggest you order our walking audio tape and stretching video tape. We will also send you specific corrective exercises to Build Push Off Power. You may also want to consider Video Coaching by mail. Why not build a more powerful body, step by step.
Copyright © 1999-2003
Dynamic
Health &
Fitness Institute
PO Box 355
Corte Madera, CA 94976
(415) 924-4013
FAX (415) 924-5342
1-888-852-6717
email