Power walking increases your cardiovascular fitness and conditions your body to burn fat more efficiently. Learning to power walk with correct form maximizes your calorie burning potential and reduces your risk of injury. Power walking ranks as one of the most effective forms of aerobic exercise for weight loss. At a pace of 4 1/2 mph -- almost a jog -- a 150-pound woman burns 400 calories in an hour, the same as step aerobics. Almost anyone can power walk, and if you have a treadmill at home or at your gym you can do it year round.
Step 1
Maintain an erect, yet not rigid, posture. Keep your head level, so that you're looking ahead without your neck bent down. Pull your shoulders up and back.
Step 2
Bend your arms at a 90-degree angle, like the letter L. Close your hands and swing your arms as you walk.
Step 3
Spend five to 10 minutes warming up by walking at moderate intensity. Walk fast enough to begin breathing harder, but not so fast that you would have any difficulty talking.
Step 4
Push off the ground with your foot and stride vigorously. With each stride, raise the opposite fist to shoulder level.
Step 5
Increase your pace after your warmup so that your heart rate reaches 70 percent to 80 percent of your maximum heart rate. If you're a beginner, or you've been inactive, power walk at 60 percent of your maximum heart rate for the first two weeks. Alternatively, use the perceived exertion method to gauge your aerobic intensity. Aim for a level seven -- at this level, you're working hard enough that you could talk, but you would rather not.
Step 6
Cool down by walking at a moderate pace for at least five minutes to allow your muscles to cool down and your heart rate to slow. Cool down after each exercise session to reduce muscle soreness.
Tips and Warnings
- Take time to stretch for at least 10 minutes before or after your power walk. Stretching increases flexibility, improves your posture and range of motion and reduces your risk of injury. Subtract your age from 220 for your maximum heart rate. Staying your target heart rate range of 60 percent to 80 percent of your maximum heart rate during your power walk helps you burn fat.
- Consult your doctor about any medical concerns.
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