Build Strong Arms, Back and Abs with 4X4 Fitness Walking.

Walking is the most popular fitness activity in North America. Most experts agree that walking is a safe and effective way to build cardiovascular fitness and help fight the "battle of the bulge," but at a time when the number of Americans who participate in any sort of regular exercise is in decline, experts are also saying that it is important to do some sort of weight or resistance training to maintain the strength and endurance of upper body muscles. The number one reason Americans give for not exercising is "lack of time," yet aerobic exercisers are now advised to spend an additional 30 minutes, two or three days, a week to maintain upper body strength.

Fitness expert Tom Rutlin says he has a practical solution for time-strapped exercisers. For more than fifteen years Rutlin has combined the convenience, simplicity and safety of walking with the total body exercise benefits of cross-country skiing through an exercise he likens to putting walking into four wheel drive. His "4x4 fitness walking" uses a pair of walking poles to involve muscles in the arms, and more importantly, in the trunk.

"The core of one's strength lies in the large muscles of the back and abdominals," points out Rutlin. "4x4 walking techniques were derived from my experience as a certified cross-country ski instructor. By using a pair of poles and easy-to-learn techniques, 4x4 fitness walkers can simultaneously condition every major muscle in their bodies as they walk. There's no need to do separate resistance workouts to build strong back and abdominal muscles. I like to call it the `multi-tasking exercise' because it combines cardiovascular exercise with upper body resistance exercise, which can really maximize results and save walkers' precious time."

The experts are taking note and many are singing the praises of this total body exercise form of walking. For years experts have praised the fitness benefits of cross-country skiing, but fewer than five million Americans ski even a few days a year. 4x4 fitness walking makes similar benefits available to millions of walkers year-round. Specially designed rubber tips on walking poles allow them to be used on paved or unpaved surfaces, and even in malls, so walkers can enjoy 4x4 fitness walking just about anywhere.

Orthopedic surgeon J. Richard Steadman, of the Steadman Hawkins Sports Medicine Foundation, maintains that, "Walking with poles can also provide a way to boost the efficiency of your walking workout. Since the upper body contains more than 50 percent of the body's muscle mass, the transfer of the force away from the legs provides an overall workout that better shapes and firms the whole body. The clear result is a more efficient cardiovascular and muscular workout, with less stress on the joints. Walking with poles is good exercise for everyone, but particularly for those with early-to-advanced degenerative joint disease or those rehabilitating from knee surgery."

According to a study conducted by John Porcari, Professor in the Department of Exercise and Sports Science at the University of Wisconsin-La Crosse, walking with - vs. without - poles significantly boosted caloric expenditure and heart rate, and decreased impact forces in lower joints by up to 26 percent. Porcari says he uses walking poles in his adult fitness and cardiac rehabilitation programs and notes they "have proven to be the most popular and effective modality for increasing the intensity of walking, especially in those individuals who cannot walk fast enough to attain a training heart rate."

Rutlin has led a one-man crusade in this country to get walkers to "put walking into four wheel drive," and has been promoting this 4x4 version of fitness walking for over a decade. He points out that, as with any exercise, proper technique is important for maximizing safety and results. He has done instructional workshops for Walking and Prevention magazine events, The Cooper Clinic, the American Volkssport Association, the International Conference on Aging and Physical Activity, as well as for schools, wellness organizations, and walking clubs.
Rutlin has led a one-man crusade in this country to get walkers to "put walking into four wheel drive," and has been promoting this 4x4 version of fitness walking for over a decade. He points out that, as with any exercise, proper technique is important for maximizing safety and results. He has done instructional workshops for Walking and Prevention magazine events, The Cooper Clinic, the American Volkssport Association, the International Conference on Aging and Physical Activity, as well as for schools, wellness organizations, and walking clubs.

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