Almost any type of regular walking program will help you lose weight. A 2010 study by researchers at South Korea's Chonnam National University found that normal walking, power walking, and Nordic walking all helped study participants improve their physiques and eat less. Select the walking techniques that are best suited to your health and medical conditions.
Preparation for Walking
If you have been sedentary for a long time, schedule an appointment with your doctor to double-check for medical conditions that you must consider when choosing a walking program. Before you begin, it's a good idea to buy comfortable walking shoes, sunglasses, sunscreen, a hat and a water bottle. Wear comfortable clothing that is colorful enough so that drivers in traffic will see you easily. Joining an online community of other walkers can help keep you working toward your walking and weight goals, according to a "An Online Community Improves Adherence," 2010 study by University of Michigan researchers," published in the Journal of Internet Medical Research.
Power Walking
Actor and bodybuilder Steve Reeves coined the term "power walking" and popularized it in a 1982 book, "Power Walking." Reeves inadvertently discovered his power walking technique while trying to keep up with his horses when he was leading them on foot. A book published later in 1982, Dr. Leonard Schwartz's "Heavy Hands," suggested similar walking techniques. Power walking is fast walking achieved by either lengthening your stride or taking large numbers of shorter steps. When power walking, keep your arms bent at the elbow and swing them vigorously as you walk. You can also add ankle, waist or hand weights. Power walking is a good alternative to running or jogging to lose weight if running or jogging are causing you pain and joint problems. You'll still go fast, but walking puts less impact stress on your joints than running and jogging.
Nordic Walking
Nordic walking originated in the early 20th century among Finnish cross-country skiers who wanted to keep training in the summer by walking with ski poles on dry land. Modern Nordic walkers no longer use ski poles; instead, they have dedicated Nordic walking poles that are shorter and don't have snow baskets, but instead have rubber tips on the ends. Some Nordic walking poles are adjustable in length to accommodate varying terrain; others are one piece. Some walkers feel that the one-piece Nordic walking poles are more stable than the adjustable poles. Nordic walking provides both an upper body and lower body workout because you swing your arms to move the poles as you walk. Researchers at the University of Wisconsin found in 1997 that people walking with Nordic walking poles burned 22 percent more calories than people walking without Nordic poles.
Race Walking
Race walking originated in England four hundred years ago and became an official Olympic sport in 1908. When you race walk, you walk as fast as you can while keeping one foot on the ground at all times and straightening the knee of each leg from the moment your foot touches the ground until your foot passes behind your body. Race walking can burn 384 to 650 calories within an hour, depending on your weight.
References
- Runtheplanet.com: Racewalking History in the United States
- "Journal of Medical Internet Research"; An Online Community Improves Adherence ... ; Caroline R. Richardson, M.D., et al.; December 2010
- "Research Quarterly for Exercise and Sport"; Walking with and without Power Poles on Treadmill Exercise; J. P. Porcari, Ph.D., et al.; June 1997
- "The FASEB Journal"; Effect of Walking Exercise Types on Body Composition; Chan Il Na, et al.; 2010
- Steve Reeves International Society: Power Walking
- American Nordic Walking Association: The History of Nordic Walking
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