Walking is one of the easiest and most cost-effective forms of cardio exercise. You can do it anytime and anywhere, without any special equipment, other than a good pair of walking shoes. It is no wonder many people choose power walking for their primary exercise and as part of their weight loss program. However, if you want to lose weight, you need to make sure you are walking fast enough and long enough. This is accomplished through power walking.
For a person weighing 150 pounds, power walking can burn up to 100 calories for every ten minutes. It is important to keep your heart rate at an elevated level for at least 20 minutes. An elevated, or higher heart rate (also known as the fat burning zone) burns more fat than walking at a regular pace; this makes power walking an ideal exercise for losing weight. As well, the longer amount of time you spend in the fat burning zone, the more likely you are to lose weight fast. When you first start this routine it is fine to start out slowly, then gradually increase your power walking time to 60 minutes, 3 times a week.
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Following this checklist from the About.com website will help make your power walking routine the most effective for your weight loss plan:
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Pump your arms. You may think it looks funny, but pumping your arms during your power walk increases your heart rate and keeps it at the higher level needed to burn fat. Keep your elbows at 90 degrees and swing your arms back and forth in a natural motion to add intensity. Make sure to do this throughout your entire power walk.
- Shorten your stride. Take shorter, quicker steps when increasing your speed.
- Stand up straight. Maintaining good posture helps you breathe easier while reducing stress on your back, shoulders and neck while you walk.
- Walk briskly. To determine whether you are walking fast enough, walk a mile and time it. If you make it in 15 minutes or less, you're on the right track.
- Monitor your intensity. Think about how fast you would walk if you were late for your wedding or rushing to make an appointment on time - that should be your pace throughout your workout. Again, make sure you walk long enough (30-60 minutes) to make sure you spend enough time in the fat burning zone.
- Mix it up a little. When possible, walk up and down stairs (or hills, if you live in areas that have them). Try alternating between power walking and light jogging to boost your workout. Listening to upbeat music with fast rhythms may help encourage you to walk faster, too.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: