Power walking, also referred to as fitness walking, is a fast-paced walk that includes moving the arms for full body muscle involvement. The Walking Site website reports that power walking tones muscles along with burning calories faster than walking at a strolling pace. This makes power walking an excellent aerobic exercise to incorporate into a weight loss plan.
Pace
A person's pace is the speed they are moving while walking. Power walking at this pace gets your heart rate in a target zone is optimal for calorie burn. According to Phoenix.gov, working out at 60- to 70-percent of your maximal heart rate is optimal for weight management. The target zone is a heartbeat range where oxygen transports to muscles at a maximum amount. Power walking endurance increases as the oxygen transport increases, so reaching this zone for the majority of the workout allows you to burn more calories. According to The Walking Site, power walkers achieve a pace of four to five mph.
Calories Burned
The amount of time spent walking, pace and body weight are factors affecting the number of calories burned while power walking. The University of Maryland Medical System lists that a 160-lb. person power walking at a pace of 4.5 mph for one-hour burns 469 calories, while a 200-lb. person burns 586 calories. Power walking at a slower pace results in burning fewer calories.
Power Walking Benefits
The United States Department of Health suggests that adults perform one hour of vigorous activity each day to stay healthy and prevent an increase in weight. Vigorous activities include running, jogging and power walking at a pace that increases your heart rate. Power walking is a fast-paced walk that has the benefit of being a low-impact cardio activity and gentler on the leg joints than running.
Significance
Knowing your caloric deficit potential from power walking allows you to the track the number of calories you burn during each session. Mayo Clinic lists that you must have a caloric deficit of 3,500 calories to lose 1 lb. of body weight. Aim to power walk five times a week for one hour at a speed of 4.5 mph or higher to meet this caloric deficit for weight loss. Journaling the calories you burn from power walking allows you to track your caloric intake and expenditure to make sure your consumption is adequate for weight loss and exercise endurance.
Considerations
Take the time to see your doctor before starting a power-walking program for weight loss. Your doctor will verify there are no medical ailments that may limit you from reaching your goals. Consult with your doctor about your target heart zone and the range you should reach for best results with calorie burn while power walking. Monitor your heart rate every 10 minutes during the power walk by counting the pulse beats for 10 seconds. Press your pointer and middle fingers on the outer edge of the palm side of your wrist until you feel the blood pulse. Count the number of beats for a 10 second period and multiply it by six to calculate the heart rate for 60 seconds. An alternate method of monitoring your heart rate is to purchase a workout heart rate monitor and wear it during the power walk.
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