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Power-Walking Fitness Workout


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?

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.

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.

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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