What is power walking, and what are the benefits of power walking?

What is power walking, and why do people embrace it? Power walking activities have become common in many countries. Power walking is one technique used to exercise, burn calories, and improve your health. This article discusses its benefits and how to go about it.

Power or walking (PW) is quite similar to race walking, an Olympic sport where men and women compete by walking faster. According to sources, the sport originated in the Victorian era (1837-1901) when noblemen used to bet on their footmen. It has become one of the most popular events in the Olympic Games.

What is power walking?

Power or speed walking is an act or exercise technique involving speed at the upper end of the natural range for walking. It entails hip and arm movements with several rules differentiating it from running and jogging. PW is an easy sporting activity compared to running, high jump, sprinting, and other field events.

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What is the average power walking speed?

The average speed in the exercise is 4 to 5.5 mph (15 -13 minute mile). One must always have at least one foot in contact with the ground. Here is a breakdown of the average speed by age and gender in meters per hour (mph) and kilometres per hour (kph).

What speed is power walking on a treadmill?

The use of treadmills has become a common trend among athletes. You can set the device for a walk, jog or run exercise. The average PW speed on a treadmill is 2-4 mph. Fast walk or jogging requires 4-5 mph.

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What is the power walking pace?

PW involves moving relatively slower than jogging or race walking. So, what is a good power walking pace? The moderate intensity is about 100 steps per minute for adults under 60 (about 3 mph or 4.8 kph). People with high fitness levels can manage a pace of 4 mph or 6.4 kph.

Experienced power walkers focus more on their stride instead of overall speed. It is advisable to start short and slow and gradually build up to more prolonged or intense walks.

Is power walking healthy?

The technique helps burn calories and improve your aerobic fitness. Regular power walking is suitable for your cardiovascular health, joint health, and emotional well-being.

What are the power walking benefits?

PW is an excellent cardio workout with many health benefits. It has a low chance of sustaining injuries as compared to running. So, what is power walking good for, and why should you try it out? Here is a breakdown of the benefits of the walk.

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• PW helps improve your physical fitness, developing and keeping bones strong.
• It is also suitable for general health. The activity raises good cholesterol levels and decreases harmful cholesterol levels, lowering high blood pressure. It lessens the risks of illnesses like diabetes, certain cancers, and strokes.
• PW improves mental health by relieving stress, getting better sleep, and boosting moods.
• It also offers an opportunity to spend quality time with your friends and family while exercising together.
• PW requires no equipment. It is one of the most accessible workouts that require a good pair of shoes and the right know-how.
• The workout activity is among the most accessible because it is free and requires no equipment or subscription fee.

Is power walking enough to lose weight?

PW is an important exercise that helps people control their weight by burning calories. The more you walk, the quicker your pace and the more calories you burn. Sources indicate that walking for 30-90 minutes weekly will help you lose weight.

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What is the proper power walking technique?

Walking is relatively easy, but PW entails specific techniques to achieve your goals. What are the steps for power walking? Here are some of the good guidelines to follow.

• Arm swing - You should bend your elbows to 90 degrees and make relaxed fists. Elbows should be close to your sides. When you move your arms, ensure they are forward, swinging only to your breastbone but not higher.
• Good posture - While PW, you should focus on standing tall, with your head up and shoulders back. Pull your abs in tight and raise your chest.
• Hip rotation - Keep your hips relaxed and move them forward rather than to the side.
• Positioning legs and feet - Your feet should step from heel to toe in one fluid movement. Keep your strides short and controlled.
• Wearing proper shoes - You need a conducive and supportive pair of comfy and padded shoes to do the exercise.

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What is the difference between power walking and brisk walking?

According to experts, PW is an advanced version of brisk walking (BW), requiring more steps per minute. BW requires a target heart rate (50% to 70%) of your maximum heart rate (MHR). The technique also offers several health benefits, including better management of blood pressure and blood sugar levels.

Other types of walks include leisure, chi, and Nordic. Leisure strolling is a recreational activity performed at a slow pace, sometimes accompanied by a pet like a dog. Chi walk focuses on improving posture, strengthening core muscles, relaxing tensed muscles, increasing flexibility, and attaining cardiovascular fitness.

In chi walk, the body weight is in the centre of the body rather than on the leading foot. Nordic walk is similar to BW but uses poles to push the body forward. They engage the upper body, core, and legs in the workout due to the propelling movement.

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What is power walking? It is an excellent method to clear your mind, reduce stress, and improve your physical health. The activity demands more concentration and focus than regular walking. You can now spare time to do a walk by applying the above techniques and relieve your body.

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