Power walking is often underrated, but it can be a great workout to get fit for spring, whether you’re at the beginning of your fitness journey or a seasoned runner.
It’s an easy cardio workout that will have you walking for miles! Many people who haven’t tried power walking think it’s the same as regular walking, only faster. However, in reality, the differences are far greater. This article will tell you everything you need to know about power walking. Let’s get started!
Table of Contents
What is Power Walking
Power walking is an exercise technique that emphasizes speed and arm movement to promote good health. When done correctly, regular fast walking is good for the cardiovascular system , joints and emotional health. It requires certain techniques to ensure your form is correct and you have reached an appropriate aerobic level.
Power walking can be a good introduction to running, but it can also be good exercise for yourself. Just because the name is “walking” doesn’t mean it’s any less effective than jogging. There is a lot of movement in the hips with this type of exercise, and that means you are working directly on your waistline. The arm movement is also important and will give you an extra workout bonus.
Techniques for losing weight by walking
Good power walking technique is essential if you want to get the most out of it and avoid injury. Here are some good guidelines to follow:
- Pay attention to your posture: keep your eyes forward, your shoulders back and your head upright. Pull your belly button toward your spine to activate your core muscles. If you notice that you are slumping forward, take a moment to correct your posture.
- If you notice that your shoulders and neck are tight, relax them. Good posture will help you maintain speed and protect you from injury.
- Swing your arms slightly: bend your arms at an angle of about 90 degrees and move them up and back while the other arm and leg go forward at the same time. As the right leg goes forward, the left arm should also be extended forward.
- The extra arm movement will help you run faster. You don’t need to sway wildly to take advantage of this. Excessive movement can actually slow you down and increase the likelihood that you will injure yourself.
- Focus on controlling your range of motion. Your arm should be no higher than your collarbone and should not extend past the center of your body.
- With each step, stand on your heel and roll your foot forward toward your toes. Focus on the forward movement of the hips, not the side-to-side movement.
- Walk in short strides and aim for a fast pace. Studies show that more steps per minute can have a positive impact on insulin levels, body mass index and waist circumference.
If you are just starting an exercise program, ask your doctor about a healthy pace for you. Gradually progress to longer distances and faster speeds.
Tips for healthy power walking
Follow these tips to get the most out of power walking:
- As with any exercise, it’s important to warm up and stretch before you start walking and finally when you’re done.
- Get the right equipment: your shoes should provide good arch support and have a flat sole (unlike running shoes, which can be a bit thick at the heel).
- Make sure you are visible : walk on a path or sidewalk where you are safe from traffic. If you are walking at dusk or in the dark, use reflective tape or clothing or take a flashlight.
- Make it fun: Go for a walk with a friend or colleague. Walk in a place you find beautiful and relaxing. Walk to music you like (make sure you can hear the sounds of the movement).
- Explore the terrain: to avoid falls, be aware of uneven sidewalks, tree roots, and other obstacles.
Why is power walking so beneficial?
There are many reasons why power walking might be the right workout for you. One of them is that it is one of the few sports that exercises your whole body. The more often you do it, the more you will improve and strengthen your muscle tone.
- Walking gives you a boost: it has been scientifically proven that physical activity, and walking in particular, reduces the risk of breast cancer. Walking is easy to incorporate into your daily routine and can boost your immune system.
- Improve overall health: power walking can help raise good cholesterol, lower bad cholesterol and lower high blood pressure, reducing the risk of diseases such as type 2 diabetes, some cancers and strokes.
- Stress Relief: regular power walking helps shift focus and concentration away from stressful environments and situations and relieve tension. The endorphins released in the brain during physical activity lead to a calmer mood and a more relaxed state of mind. These can help reduce symptoms associated with depression , anxiety and self-esteem.
Tip: Try walking for 15 minutes every day during your lunch break. Turn off your phone and just feel life around you. You will feel a tremendous sense of freedom, if only for a short time, and we guarantee you will want to extend that time. Be in the moment and enjoy it!
- Scientists believe that after quitting smoking, a healthy weight is the second most important measure to prevent cancer. A combination of healthy eating and running is a guaranteed way to lose weight, achieve good muscle tone and keep it off! Tests have shown that you can lose up to 8 pounds without changing your diet if you run four times a week for 45 minutes at a pace that raises your heart rate.
- Eliminate PMS: Regular running reduces bloating and fluid retention.
- Get a handle on menopause: Women who exercise 3 to 4 times a week report having fewer hot flashes and that their quality of life improves as they help both their body and their mind.
- Power walking is inexpensive: you don’t need expensive equipment, it’s affordable for everyone, and you don’t have to join a gym. Just get out in the fresh air!