Power-Walking
Walk Fast and Swing Arms!
Power walking is basically a fast-walk while
swinging your arms. It's a good way to rev-up your walking routine to
increase cardiovascular benefits. It’s a good option if you are bored
of walking, but don’t feel ready to jog and yet want to burn more
calories. The average walker usually
covers about 3 miles in an hour walk, a power walker can cover 4 miles
- which means you burn more body fat.
How Does Power Walking Help Weight Loss?
If you are a regular walker, but find that
you have to walk for long periods of time to burn body fat, then power
walking helps you burn more calories in less time. It tones the lower
body muscles, including the butt, hamstrings and thighs.
How Many Calories Does Power Walking Burn?
One mile burns about 200 to 250 calories.
[This is based on a 150-pound woman. If you weigh more, you’ll burn
extra calories; if you weigh less, you’ll burn fewer calories.]
How Often Should I Walk For Optimum Weight
Loss?
Beginner
Use power-walking techniques to change the way you walk. Bend your arms
at a 90 degree angle and try to walk heel-to-toe. Do this once or twice
a week during your regular walks before moving onto the next level.
Medium
Walk in speed intervals. Walk to a certain landmark as fast as you can
(without running) and then slow down until the next landmark. Do this
4 or 5 times during the walk for at least 4 or 5 weeks. Don’t try
it every day, rather every second day.
Advanced
Start timing yourself and measuring
your heart rate during your walks. Subtract your age from 220 –
that’s your maximum heart rate. Always aim to achieve 60 to 85 percent
of that rate. Never higher.
How To Start Power Walking
Focus on your feet, hips and arms. Take quick
short steps, not long strides. Roll feet from heel to toe. Bend your arms
to 90 degrees and move arms steadily forward and back as you walk. Fists
should never go farther back than the hips or higher than the sternum.
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