An air walker is a type of exercise equipment found in parks and playgrounds around the world, though it's not a toy. Found frequently in China, air walkers are making their presence known throughout the U.S. as a popular no-impact form of outdoor exercise. The air walker is a piece of equipment supported by two or three poles and a handlebar. Movable foot pedals allow users to stand and move the legs back and forth to mimic a running movement, but without stressing the joints or touching the ground. Manufacturers today also make models that can be folded and used indoors.
Walking
Stand with one foot on each foot pedal. Grasp the handlebar for stability and support. Push the right leg forward and the left leg backward. "Walk" at a slow to moderate pace for between five and 15 minutes for muscle toning and cardiovascular benefits. Increase your speed when you're strong enough for endurance and stamina training benefits.
Thighs
Place your feet on the pedals and grasp the handles for support. Warm up for a minute or two, taking long strides that work the thighs, hamstrings and quads and loosen the hip and spine. Adjust your grip on the handlebars for comfort. Slightly lower your body so weight is felt in the thighs. Increase your speed and "run" for one to two minutes, or longer if you can, to gain an effective lower body workout. Keep your abs pulled in and your back straight. After your first set, stand tall and "walk" at a moderate pace to recover, then repeat.
Intervals
Walk at a moderate pace for several minutes, then pick up your speed, as if you're performing a sprint. Maintain the higher speed for between one to two minutes and then return to a walk. Repeat this process for 15 to 20 minutes. Interval training is good for cardiovascular health, endurance and stamina. Performing interval training bursts may increase lung capacity and duration, as well as burn more calories, according to the Mayo Clinic.
Calf Strength
Place the weight of your body on the balls of your feet for a greater calf workout. However, before doing this, make sure you have a good sense of balance and your feet are firmly situated on the foot pedals. Take about 20 to 25 strides doing this, and then switch your center of balance to your heels. You'll work different areas of the calf muscles with this exercise.
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