The most effective stretching that you can
do in preparation for fast fitness walking is active stretching, where
you not only stretch the muscles and connective tissue, but also
contract the muscles to prepare them for their forthcoming work.
Examples of some stretches you can do in
preparation for walking :
Lower Leg - Place the balls of
the feet on a platform and move through the full range of motion to warm
up and stretch the calf muscles and Achilles tendons.
Hamstrings - Do the good morning
without weights. Or place the heel of your right foot on the floor about
12 inches away and at an angle to the left foot. With both knees soft
and hands on the upper thighs bending at the waist, lean slightly to one
side. Hold for 15 seconds, then repeat on the other side.
Quadriceps - Do a full squat
Hip Flexors - Lunge forward with
one leg (keep the knee directly over, not in front of, the ankle), keep
the trunk erect, and slowly drop the back knee to the floor.
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