March 2014
In This Issue
Walking for Fitness: Tips for Success!
The Perfect Form: Running Better From Head to Toe
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Hello and welcome to our March newsletter!


It's that lucky time of year -- spring is just around the corner, and we're looking forward to warmer days.


Read along for exciting Tri-Rehab happenings and tips on staying fit and living a healthy lifestyle.



Walking for Fitness: Tips for Success!

By TriRehab


Fitness walking is a great way to lead a more active lifestyle. Fitness walking helps control weight, blood sugar and cholesterol levels as well as improves cardiovascular fitness. People should treat walking like any other exercise and build endurance. 


Begin your program by walking at a relaxed pace for 10 minutes, working up to 20 minutes every other day at a brisk pace. After you have reached a level of brisk walking for 20 minutes a day, three times a week for one month, increase walking time to 30 minutes a day, three to five times a week. Walks should not last more than an hour and should never exceed five times per week.

What is a brisk pace? A brisk pace is 55-85% of your maximum heart rate. A brisk pace will typically allow a person to walk at three to four miles per hour and carry on a conversation in brief sentences
without shortness of breath or fatigue. People who are just beginning a fitness routine should start at the lower range of their maximum heart rate range.

Some things to remember before beginning your fitness walking program:

1. Warm-up before walking. Walk for about 5 minutes at an easy pace and then perform a few simple
stretches without bouncing. 


The Perfect Form: Running Better From Head to Toe

By Jane Unger Hahn  


Head Tilt - How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.


Shoulders - Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.


Arms - Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.



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