Losing weight requires you to burn more calories than you consume. Power walking is an easy way to help you burn more calories so you can create this calorie deficit more readily. Increasing physical activity helped 94 percent of the members of the National Weight Control Registry--a collection of 5,000 people who lost and maintained an average weight loss of 66 lbs.--lose weight. The most often reported form of exercise used by these study participants was walking.
Definition
Power walking involves walking at a high speed with exaggerated arm movements. Power walkers generally go at a speed of 4 to 5 mph. Walking differs from slow jogging or running in that one foot is always in contact with the ground. Power walking is also called fitness walking or speed walking. Unlike race walking, there are no rules to power walking.
Weight Loss
To lose weight, the American Council on Exercise recommends at least an hour of moderate intensity exercise per day, most days of the week. Power walking qualifies as moderate intensity exercise. You use more upper body movement when power walking, so it burns nearly as many calories as running, reports the Walking Site. Add in hills to further increase your calorie burn when power walking.
Other Benefits
Incorporating regular walks into your routine can also help reduce your risk of developing high blood pressure, diabetes, cardiovascular disease and joint problems, according to obesity expert Dr. James Levine. The intense nature of power walking helps you tone the butt, thighs, hips, shoulders, upper back and abdominals.
Form
Good form will help you sustain a power walk for a longer period of time and avoid injury. Walk with good posture--keep your chin level to the ground and head up. Pump your arms front to back rather than side to side. Keep your stride short and tight to prevent overstriding.
Strategy
If an hour is overwhelming at first, start with a shorter session lasting just 15 to 20 minutes. Increase the time you spend walking by about 10 percent each week until you are able to consistently perform a power walk for an hour or more straight. If you cannot fit in an hour of exercise at one time, split up the session into two or three shorter bouts throughout the day--such as a 30-minute power walk in the morning and after dinner. Remember to keep your calorie intake in check while trying to lose weight, regardless of your activity level. If your goal is weight loss, you must burn more calories than you consume.
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