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How to Do Power Walking

author image Javonne Blackley
Javonne Blackley began her career as a certified fitness trainer 6 years ago in a local gym while building clientele and developing tried and proven methods to achieving optimum health. After venturing off on her own, she currently oversees the business side of Dynamic Sports & Fitness, but continues to remain hands-on with personal trainer knowledge, and trains clients that have weight loss goals or sports-specific goals.
How to Do Power Walking
Power walking burns the same amount of calories as jogging. Photo Credit Stockbyte/Stockbyte/Getty Images

Walking is a simple and natural way of moving, but with proper technique, you can turn casual walking into power walking or fitness walking. Power walking is a low-impact way to improve cardiovascular endurance and total body strength. Some of the benefits of power walking are that it helps tone and strengthen your muscles, improves physical health and burns the same amount of calories as jogging. Keep a few tips in mind when power walking, in addition to checking with your physician prior to starting a fitness program.

Step 1

Warm up with a few calisthenics exercises such as jumping rope or jumping jacks for about five minutes. Choose a casual walk for five minutes for a low-impact option.

Step 2

Stretch your muscles to prevent injury. Perform calf, quadriceps, hamstring, hip flexor, shoulder and triceps stretches once your muscles have become warm enough to stretch.

Step 3

Place your arms in a 90-degree angle and keep your back upright.

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Step 4

Position your head in a neutral position that is in line with your spine. Keep your gaze looking forward and not at the ground.

Step 5

Open your mouth slightly to ensure proper breathing. Tighten your glutes and abdominals.

Step 6

Step with your heel first and then distribute your weigh onto your toe while using your hips to push you forward.

Step 7

Alternate arms and legs forward to maintain walking in a straight line.

Step 8

Cool down by slowing your pace and dropping your arms by your sides. Continue decreasing your pace until your heart begins to gradually return to normal. Stretch each muscle for 20 to 30 seconds each.

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