Introduction
What Makes The Keenfit Walking System Special

If you’re constantly trying to work exercise into your schedule and you wish exercise could be more fun - and easier to do?

Then the Keenfit Walking System is for you! It makes walking with Poles fun, easy and exhilarating no matter what your age or fitness level – it’s been designed to help maximize results for everyone - from the casual, average walker to the more serious, athletic walker.

Just walking with poles is awesome but walking using proper technique and form can be amazing! Helping you to you can turn “a simple walk around the block into an efficient, effective – aerobic, total body workout!”
 
The Keenfit Walking System is what I like to call Nordic Walking ‘Plus’ – with our Punch-Pull technique adding even more versatility to the sport - for an even  broader diversified group.

Adding poles may seem awkward at first – usually I find it’s because people tend to over-think something that they already do quite naturally. So follow the 4 unique and simple steps - relax, trust yourself and count on what I like to call - the Rule of 3, which is….some lucky people seem to get it in 3 steps – but they are few and far between – what I find is most people (over 95%) take at least 3 km/miles ….or a good 3 times out – before they’ve get it.

And you’ll know you’ve got it when you start striding along feeling relaxed and energized all at the same time! Pole Walking should be fun – relax and enjoy the most beneficial and rewarding activity you’ll ever do!

Duration: 1.5 min.

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Pole Feet & Types

Your Poles come with 3 different types of feet and a beach basket:

Road foot: a specially designed, angular rubber stub - used for walking on harder, more compact surfaces like: roads, sidewalks, concrete and asphalt.

Trail foot: a round, flat bottomed rubber stub - used for walking on looser surfaces and hard to medium compact trails - like: gravel roads, park paths or trails.

Carbide Tip: a solid carbide metal tip built into the end of the Pole - used for lesser compact terrain or slippery surfaces - like: some hiking trails or icy roads.

Beach Basket: a plastic disc shaped basket with threads to screw it onto the end of the Pole (just up from the tip) - used for sandy or grassy terrain - to stop the Poles from going too deep into the ground.

Duration: 1 min.

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STEP 1: Pole Parts & How To Set Your Poles

Duration: 2 min.

1. Set and secure the height of your Pole
A) Holding the pole in your left hand with the handle out to the left. Grip the lower  section of the pole with your right hand and rotate 1 to 2 turns to the left (towards you) to loosen. Rule of thumb: Lefty-Loosey - Righty-Tighty		B) Extend Lower section out to the ‘LIMIT’ Line (not past) DO NOT TIGHTEN -YET…..
C) Standing up straight place the foot of the pole on the ground with your arm relaxed at your side - hold the handle of the pole and gently push the handle down until the inside angle of your elbow is at a tight 90 degree. Better to be a little less than 90 rather than more.		D) Holding the pole in your left hand with the handle out to the left - Grip the lower section of the pole & rotate it to the right (away from you) to tighten - Till Snug.
NOTE: If you have a “3 Piece ” Pole - Tighten the lower section at Step B first and then start over again at Step A, B, C & D - using the middle section of the Pole.
2. Set the correct direction of the road foot
E) Holding the lower section in one hand, extend the pole straight out in front of you with the foot closest to you and the strap hanging down. Looking down the shaft of the pole take hold of the road foot and twist it until the toe of the foot is facing down.
3. Set and secure the second pole
Following steps 1 A & B, skip step C by pulling the pole out to the same number noted on the pole ruler of the first pole. Then do step D, followed by step 2 to set the correct direction of the road foot.
4. Adjust and set the Palm Straps
F) Set length of Palm Strap Hold the cord plug up with one hand, while pulling the strap cord up or down to a comfortable height Rule of thumb: the Palm Strap is best set at approximately mid way on the cork handle. Now push the cord plug down into the hole at the top of the Pole Handle and pull down on the Palm Strap to secure. *Rule of thumb: the Palm Strap should sit on the heal of your hand, not tight around your wrist — keeping the Strap Cord between your thumb and fore finger. G) Fasten Palm Strap First identify the right and left straps. H) as you undo the Velcro –slide your whole hand through the strap - while placing your palm on the wide part of the strap take hold & grip the cork handle - keeping the Strap Cord between your thumb and fore finger. I) Using the opposite hand, refasten the strap across the back of your hand, securing the Velcro where comfortable.* NOTE: Repeat STEP 4 - for the other hand
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STEP 2: Important Pole Walking Tips

TIP 1: No White-caning
One of the most common mistakes I see is what I call White-caning (I mean no offence to people who are blind or have a hard time seeing) – but your poles should never be out in front of you (it is not natural or efficient) Keep your wrists locked and poles back .

Duration: 1 min.

 

TIP 2: No Same-legging
When we walk without poles we all walk opposite leg to hand – but for some reason when people start walking with Poles – I tease and say the Geek-meter goes off the charts – and I see what I call “Same-legging”. Honestly you don’t have to be any more coordinated to walk with poles than you do without them – it’s only that people tend to over think something that they already do quite naturally. Walk opposite leg to hand – don’t think... don’t think...

Duration: 1 min.

 

TIP 3: No Scuffling
This is a problem some people seem to have when they do either technique but it is most common with the “Pendulum-Push” technique. It is where they scuff / shuffle their Poles any where from 2 to 12 inches as they hit the ground before they actually plant their Pole and push off.  

Duration: 1 min.

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STEP 3: Beginner to Intermediate Technique

Punch-Pull

• To warm-up with
• To cool-down with
• When the ground is undulating, lesser compact, rough or slippery
• It is best to use for going down hill with
• If you have any lower body or stability issues this is the technique to use

Duration: 1 min.

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STEP 4: Intermediate to Advanced Technique

Pendulum-Push

• Parallels the traditional Nordic walking technique
• Used after you’ve warmed-up
• When the ground is level, hard compact and not loose
• Your gait will increase and you’ll look as though you should have skis strapped to the bottom of your feet

Duration: 1 min.

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