Are you looking to increase your endurance and cardiovascular but also want to lose weight? There is a debate that running or jogging trumps walking for fat loss, BUT have you ever tried Power Walking?
If you have bad knees or are unable to jog or run, well look no further than trying to Power Walking. Power walking is done by using a brisk walk speed of 3.0-5.0 mph and pumping your arms.
Did you know that power walking burns the same or similar number of calories as running or jogging? You heard me correct, power walking at 4.5 mph for one hour would burn the same as jogging at 4.5 mph for one hour. (1)
If you are starting out Power Walking, start by doing intervals of normal walking pace and then increase your speed for 1-2 minutes and then reduce speed for a minute. Then REPEAT. Each time you increase your speed try the next round just a little faster or longer time or you can even add inclines in during your Power Walking. You can increase the effectiveness if you are walking on an incline and making sure you are pumping your arms.
Here are some great benefits to adding Power Walking to your weekly routine.
- Cardiovascular and Endurance -Walking at a fast pace will improve your cardiovascular, bringing up the heart rate into the fat buring and endurance zone, strengthen your heart, and even help lower blood pressure. It gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body. (2)
- Helps SHED those Pounds-Power walking just for 20-30min for at least 3 days a week, along with a healthy diet is an effective way to lose weight. Did you know that you could burn off off approx 564 calories an hour? (at a 4 to 5 mph pace). (3)
- Strengthen & Tone your Muscles– When performing power walking you will be working and toning the glutes, thighs, calves, hips, shoulders, upper back and abs. Increase the incline and you will get those legs, glutes, and core really working.
- Great for Beginners– Power walking can be performed by all ages and for anyone at any fitness level. It is a lower impact cardio exercise than doing running, jogging, HIIT, or Tabatas.
- Easy on the Knees and the Body– Power Walking is a lower impact exercise than running or jogging in which is easier on your body and reduces the risk of injuries.
- Reduces Stress and Anxiety – Just like a runner’s high, power walking can release endorphins, in which helps ward off anxiety, reduces stress, and can help boost self-esteem.
- Great for Joint Health– Just like walking, Power Walking can help protect your joints, including your knees and hips. Your muscles and joints become more flexible, and the stress on your knees is significantly less than if you’re pounding the pavements jogging or running. It also can help lubricate and strengthen the muscles that support your joints.
TIP-As with walking, jogging, or running make sure you invest in a comfortable pair of shoes and buy shoes for your gait. Pick shoes that have well-cushioned heels and arch support. Make sure to warm up at a walking pace for 5 minutes, keep good posture, and always stretch afterward. AND HYDRATE.HYDRATE.HYDRATE
If power walking or speed walking is not for you and you prefer just walking at a normal pace, then look at my previous blog Walking into Surprising Benefits to see the amazing benefits you get in just getting out and walking.
Bottom line, if you are looking to break your plateau and looking for a way to boost your cardio fitness try adding power walking into your routine.
You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. None of my services shall be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet or starting any fitness program