If you’re an avid gambler, you’ve probably already experienced some benefits of playing at an online casino. But even with its convenience and appeal, it’s still important to take regular screen breaks and move your body! Power walking is a great low-impact workout that can be done wherever you are and with minimal equipment – a pair of walking shoes and you’re good to go. It’s a combination of walking and running, making it more accessible to those just starting their running journey, as well as those who can’t run or jog due to physical limitations. This activity has numerous benefits, such as improving cardiovascular health, burning calories and reducing stress levels. 

In this blog, we’ll cover what exactly this type of walking is, how to power walk, the benefits of this activity and unpack some FAQs.

What Is Power Walking?

Power walking is a form of exercise that combines elements from both running and regular walking. It’s a fast-paced walking activity that involves taking large strides while pumping your arms vigorously. Japanese athletes first developed this type of exercise in the early 20th century as part of their training regimen before the 1964 Olympic Games in Tokyo. The technique has since been adopted by many athletes worldwide as an effective way to improve performance while avoiding injury associated with running or jogging. In fact, it’s become so popular that it now has its own place in the Olympics, with professional race walkers achieving a mile pace in six minutes or less!

The Benefits of Power Walking

With so many athletes and professionals in the fitness industry recognizing the benefits of speed walking, it’s no surprise that more and more people are trading HIIT (high-intensity interval training) and sprints for a solid walk. These days, 10,000 steps a day has become a popular goal for health enthusiasts around the world. However, research has shown that walking fast boasts more benefits even if you cover the same distance. According to research conducted by Harvard Medical School, power walkers burn 30% – 40% more calories than traditional walkers because they employ arm movements, which increases the intensity considerably.

The benefits associated with the exercise are numerous: improved endurance, better cardiovascular health, overall healthier body composition (higher muscle mass/lower fat percentage) and increased calorie-burning potential, which, if combined with healthy eating habits, can lead to weight loss goals being met. Additionally, studies have shown that regular power walking has positive effects on mental health, such as reducing stress levels and improving anxiety and depression. Just like during a run, your body will release endorphins during a fast walk and give you a natural high.

An analysis conducted by the American Journal Of Preventive Medicine found that 15 minutes daily spent on brisk activities could lower risks related to diseases like coronary heart disease significantly, as opposed to sedentary lifestyles. This proves that even though walking is not traditionally considered an intensive form of exercise, it’s still an incredibly good workout!

How To Power Walk

Speed walking requires proper technique to achieve maximum results and reduce the risk of injury or fatigue. Here are some simple steps you can take before you start:

• Wear comfortable clothing that allows you full range of motion; avoid wearing overly tight-fitting clothes that may restrict your movement.
• Stand up straight with your shoulders back and chest out; keep your chin parallel to the ground for the duration of your walk.
• Take longer strides than usual; aim for about twice as long as regular steps.
• Pump your arms back and forth vigorously; move them alternately forward-backward with each step.
• Keep a quick pace but don’t rush; aim for around five miles per hour. It’s best to gradually increase your pace over a few sessions to avoid shin splints or muscle damage.
• Maintain good posture throughout; focus on keeping your abdominal muscles engaged so you don’t slouch.

Tips for Power Walking

Here are some helpful tips that will ensure you get the maximum benefit from each session:

• Warm up beforehand; do a few light stretching exercises and then go for a 5 – 10 minute walk with a slower walking speed before starting off each session.
• Ensure you have comfortable, supportive walking shoes.
• Set realistic goals; pushing yourself too hard can lead to burnout, defeating the purpose.
• Stay hydrated during and after each session – drinking plenty of water helps keep your hydration and energy levels high.
• Listen to music while you walk – this helps set a rhythm and makes it more enjoyable.
• Track progress over time – use technology like fitness apps and wearables to track distance covered and other metrics like heart rate etc., so you know how well you are progressing.
• Cool down with some gentle stretching.

FAQs

How Often Should I Power Walk?

Depending on individual fitness needs/goals, it’s recommended to walk briskly three to four times per week for best results. You should slowly build up your walking time, but 30 minutes per session is a good goal.

What Kind of Terrain Should I Choose?

Generally, flat surfaces like roads or sidewalks offer the best conditions. However, hills may be incorporated occasionally for more challenging workouts.

Should I Incorporate Any Other Activities Into My Routine?

Yes! Incorporating strength training into your fitness regime can help build strength and muscle tone faster than just doing cardio alone. According to the Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity (such as walking) or 75 minutes of vigorous-intensity activity (such as HIIT and strength training) each week for optimal health.

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