Ann Gabriel | Vigorbuddy
One good form of exercise that can contribute to weight loss is walking. It is a simple and natural way of moving. With proper technique, casual walking can be turned into power walking. Power walking is a low-impact exercise that can gradually improve cardiovascular endurance and total body strength. Some key benefits of this form of exercise are as follows:
- Helps in toning and muscle strengthening
- Improves physical health
- Burns the same amount of calories as jogging
Doctors have recommended power walking as an exercise. It’s simple, enjoyable and could be done anywhere. Speed walking is easier on the joints, because you hit the ground with less force compared to jogging, and there are less chances that you will be injured.
Power walking has been considered as a moderate-impact aerobic activity. If you plan to do this exercise, make sure that you buy good walking shoes. Walking shoes should be light, roomy and flexible.
Aim to walk at about 7 -8 kilometers per hour pace. It has been proven that by walking at this pace, you can burn as many calories as someone jogging at a similar speed, because you’re using the same amount of energy to stay in motion. You may begin at a slow pace then gradually increasing that pace to ensure that fat is burned in your body.
Time your power walk. You must be able to finish 3 kilometers in 20 minutes. If you can’t, don’t force it on your first few walks. Your endurance will increase in the first few weeks.
Set a goal of six power walks a week. Beginners are advised to power walk for around 20 to 30 minutes. The more experienced ones can do 45 to 60 minutes of speed walking. If you are serious about this, you can increase your power walking exercise by 10% every week. Don’t forget warm-ups and stretching exercises prior to your power walk.
Don’t take long strides. Long strides are less efficient and more tiring than quick heel-ball-toe steps. This is done by concentrating on landing on your heels, rolling through your instep, then push off with your toes.
Chin up and look about 10 feet ahead of you. Don’t watch your feet. Bend your elbows 90 degrees. Close your hands in relaxed fists, and swing them in an arc from your waist to your chest, while keeping them close to your body as possible. Remember, swinging the arms, improves your speed, burns more calories, builds upper body strength. Enjoy the view
You can try pushing your abdominal muscles in. This is done by contracting your abs and imagining that you are wearing waist tight jeans. By doing this, you are in a way supporting your spine while power walking.
Pretend that you’re running late for work. This is the speed that we want to reach for us to get the maximum benefits of power walking.