What is Power Walking?
Contents
- We often get asked "what is Power Walking?
- Why is Power Walking so good for you?
- Power Walking Techniques and Tips
- What to wear for cold and wet walking ?
Power Walking a marathon, half marathon or ultra-challenge? Carry on reading… we want everyone to walk regularly as it holds so many benefits, whatever the speed, it’s good for the mind, body and soul! Power walking " is walking using a natural gait with an exaggerated arm swing, at a rapid pace. This is usually done at a speed of between 4 to 6 miles per hour. When power walking one must have one foot on the ground at all times which is not true with jogging. It is considered a low to moderate exercise program performed at 60 to 80 percent of the maximum heart rate. If one can get their heart rate up to 80 percent of the maximum heart rate, power walking would be considered as efficient an exercise regime as jogging with less impact on the joints. Power walkers should use correct posture, look forward, and swing the arms front to back. Always keep your abs and buttocks tight with your back flat and pelvis tilted slightly forward. It is best to take small, fast steps. Walk in order to be breathing fast but not out of breath. When performed correctly, power walking will tone the buttocks, thighs, hips, shoulders, upper back and abs. 스포츠토토
We often get asked "what is Power Walking?"
Power Walking is walking with a speed at the upper end of the natural range for walking. Typically this is around 4 to 5.5 mph (15 – 13 minute mile). For Power Walking you must have at least one foot in contact with the ground at all times. If you're thinking calories, a 126lb person (9 stone) can burn approx 120 calories in 30-minutes, walking at 3.5 mph… increase that to 4.5 mph and you are looking at approx 180 calories. So over the course of a marathon that is.... 1,796 or 2,096 calories.
Why is Power Walking so good for you?
Low-impact, low risk of injury and walking can help develop and keep bones strong - Walking is one of the few sports that use the whole body, the more you do, the more you will improve your muscle tone and the stronger you will become.
Walking gives you a boost - There is strong scientific evidence that physical activity and specifically walking, reduces the risk of breast cancer. Walking can easily be incorporated into your daily life and can boost your immune system.
Improve your general health - Power Walking can help raise good cholesterol levels and decrease bad cholesterol levels and help to lower high blood pressure, therefore will help lessen the risks of illnesses like type 2 diabetes and certain types of cancers and strokes.
Relieving Stress - Regular Power Walking helps redirect your focus and concentration away from stressful environments and situations and release tension. Endorphins released in the brain through exercise result in a more relaxed disposition and calmer state of mind and can help reduce symptoms associated with depression, anxiety and self-esteem. Try taking a 15 minute walk every day in your lunchtime. Switch off your phone (We know that might feel scary) and just enjoy wherever you are walking. You will feel a great sense of freedom to be off the main grid even for a short while, we guarantee you will want to extend that time… just be in the moment and enjoy!
Walking off the weight - Scientists now say that after giving up smoking, maintaining a healthy weight is the next most important thing you can do for cancer prevention. Combining a healthier diet and walking is a guaranteed way to lose weight, get good muscle tone and keep it that way! Tests have shown that if you walk 4 times a week for 45 minutes at a pace that increases your heart rate, you could lose up to 18lb without changing your diet.
Walk away PMS - Regular walking will minimise bloating and reduce fluid retention. Due to the release of endorphins caused by increasing your heart rate, you will find you have a calmer perspective on life and more able to cope.
Take control of the menopause - Women who do aerobic exercise (i.e. walking at a pace that increases heart rate) 3 -4 times a week, report fewer hot flushes and say it improves their quality of life by helping them both in body and mind.
Power Walking is cheap - It needs no expensive equipment, accessible to everyone and no gym membership… just take a step to the big outdoors!
Make it social - Spend special time with your friends and family whilst reaching your walking goals and having the best laughs along the way.
Power Walking Techniques and Tips
- It’s all in the technique!
With some simple technique changes, you can move from being a walker towards becoming a power walker. Good posture is everything… so before you start, stand tall with feet together, shoulders relaxed and down, abdominals pulled in without being tense, bottom tucked under, pelvis slightly forward and square to the direction you’re walking. Hold your arms comfortably by your side at 90 degrees with softly cupped hands…. and you’re ready to go!
Making small adjustments to your walking can really help your pace and keep those niggles away… so here are some top tips on what NOT to do!
Don't let your arms dangle by your sides… always keep them at 90° to your side and really pump them backwards and forwards as you walk… give it a try and watch your feet pick up the pace.
Don't lean forward as you walk… you won't get there any faster and worse still, this position can give you lower back pain… think about holding good posture at all times.
Don't over stride… you might feel you are going to speed up but actually, it's the opposite, to go faster you need to take smaller steps.
So there you have it… 3 tips that can have quite a radical effect on the way you walk… try them and see what happens but as we say, The MoonWalks are not races and we will be there until the last Walker crosses the Finish Line!
Like any other exercise, it's important to warm-up and cool down and stretch before setting off, after 5-10 minutes walking and finally, when you finish.
What to wear for cold and wet walking ?
There's no such thing as bad weather, just the wrong clothes'… so don't let the bad weather keep you from getting out and doing a few miles, all you need is the right clothing and you can feel warm, dry and comfortable. Hopefully, you can find the following in your wardrobe, but if not, visit our online Walk the Walk Shop for any walk specific clothing.
Lightweight waterproof and breathable jacket preferably with a peaked hood – this helps to keep the rain off your face as you walk
Leggings or high wicking jog pants, avoid jeans or anything loose as the seams can cause rubbing
Wicking T-shirt or training top
Waterproof Gortex or similar shoes
Pull on Beanie Neck buff to keep out the cold and rain drips
Gloves a must
Bumbag and water bottle holder – always carry water even on short walks
Hi-Viz items to make sure you are seen – make sure you tell someone your planned route and when you will be due back and take a fully charged mobile with you (just to be safe).
