Weight control through Power Walking

The best activity to burn calories is a conditioning workout. One of the best fitness activities is walking. Walking is the easiest and most effective way of exercising. The great thing about walking is that almost anyone can do it anywhere and anytime. It is really nothing more than just regularly putting one foot in front of the other.

Pick up the pace

The first thing you need to know to make walking effective is that you need to increase the speed and time. A leisurely walk will not give you the exercise your body needs. Pick up the pace and go for a walk. At the same time, you should also not overdo it. The golden rule is: you must be able to walk and talk at the same time, without getting out of breath.

Push your limits

Normally, at least 30 minutes of exercise per day is sufficient. Ideally, if you want to control your weight, you should exercise for at least an hour a day. Focus on increasing the distance of the workout before increasing the speed. Walk at least five days a week and gradually increase the distance each day. Every mile you walk longer will help you burn more calories.

Improve your technique

Power Walking starts with the right technique. Correct technique means that you have good posture so that arms and legs work together and that you walk with energy. In the beginning you may need to slow down a bit to get the right technique under control before you can increase the speed. Proper technique will help prevent injuries.

Check your attitude

Your posture is very important to walk comfortably and easily. With a good posture you breathe easier and you get less back pain.

• Stand straight.
• Think of a straight back, never make it hollow.
• Do not lean back from your hips, this puts too much strain on your back.
• Look straight ahead, not down.
• Chin up and parallel to the floor. This reduces the pressure on the back and neck.
• Relax your jaw, avoid tension in your neck.
• Relax your shoulders, pushing them away from your ears and slightly back.
• Tuck in your abdomen, pull your navel in and slightly up.
• Tighten your buttocks so that your hips tilt slightly. This prevents your back from pulling hollow.
• Your hips move from front to back when you walk, avoid swinging side to side, this is a waste of energy.

swing your arms

Your arms give the power to the walk. If all goes well, they will move naturally and smoothly.

• Bend your elbows 90 degrees. The hands should remain loose and slightly bent.
• Keep your elbows close to the body.
• With each step, lift the arm of the leg stepping forward and back, as if you were taking something out of your pocket.
• As your foot moves back, the opposite arm comes straight forward, not diagonally.
• Your front arm should not cross the middle of your body.
• The front hand comes to just below the sternum.
• As you swing back, the hand swings past the hip and elbow straight back to where it is comfortable.

Roll your feet

The ‘Power Walking’ step is a rolling motion.

• Hit the ground first with the heel.
• Roll from heel to toe.
• Push off with the toes.
• Flexible shoes ensure a rolling movement.
• In the beginning, your shin muscles will get tired. This decreases as they get stronger.
• Show your sole.
• Work your ankle by raising your entire foot. Don’t just pull your toes up toward your nose.
• A good push off of your foot automatically increases the speed.