This Type Of Walking Burns More Calories And Delivers Benefits In As Little As 10 Minutes
The term 'power walking' might make you think of days past, it's so back. Walking in general is beyond popular right now because this low-impact exercise has a bunch of benefits—both mental and physical.
And while walking is great for you in general, some walking speeds and styles are more beneficial for your health than others. One way to power up your next walk? You guessed it: Turn your walk into a power walk. Here's how.
Why power walking is so good for you
First things first, power walking gives you all of the benefits of walking like boosting your mood, conditioning your heart, and strengthening your muscles, but turned up a notch. This is because power walking increases the intensity of a walk and therefore demands more of your heart and body, says Alexander Rothstein, CSCS, an exercise physiologist.
Want more walking guidance and motivation? Get the exclusive WH+ 4-Week Walking Plan to burn fat and build muscle.
A more intense walk taxes your cardiorespiratory system more, turns over more oxygen, and burns more calories. It also should help improve blood pressure and blood glucose levels, says Richardson. All in all, a power walk is a more efficient way to get the benefits of walking.
A power walk is more than a leisurely stroll, experts say. 'You're putting in effort beyond what would normally be a comfortable walking pace,' says Rothstein.
In fact, while the actual miles per hour will be different for everyone, a power walk should be done at your maximum walking pace. Basically, in addition to a few other form techniques (more on that in a sec), the key to power walking is simply walking as fast as you can.
If you're a beginner, good news: You'll see benefits with as few as 10 minutes of power walking.
So how do you know if you're in a power-walking zone? If you think about your effort on a scale from one to 10 (also known as the rate of perceived exertion, or RPE, scale), you should be at a seven, says Laura A. Richardson, PhD, a professor of applied exercise science at the University of Michigan. Physically, you'll feel your heart rate increase and start to breathe heavier—and you might notice your calves feel more engaged.
Warm-up (five minutes): Before you start power walking, it's important to do a warm-up, says Richardson. All that entails is walking at your natural, slower pace before kicking it up a gear.
Power walk (10 minutes): Now that your body is moving and blood is flowing, increase your pace to your maximum walking pace, making sure you engage arms and core and ideally varying your incline.
Cooldown (five minutes): Return to your natural walking pace.
Good luck, get walking!'Most sneakers that are advertised as slip-ons, but still have laces, are not actually easy at all to get on sans hands,' says Andriakos. 'The Urban Sneaker proved me wrong—even if I'm holding my daughter or a bag. I walked 17,000 steps in them and felt great.' She also loves that they don't have a big, well-known brand logo on them and look minimalist and sleek. Oh, and they come in 28 (!) different colors.
$149.00 at VivaiaWhen it comes to juggling a packed day (think: chasing after an 11-month-old, commuting on foot, and squeezing in a treadmill boot camp class), Andriakos needs sneakers that can do it all. The Alo Runner rises above other lifestyle shoes with its ultra-cushioned sole that keeps foot fatigue at bay. 'Unlike most stylish sneakers that fall short in performance, this one delivers comfort and stability all day long—without sacrificing looks,' Andriakos says. Her tip: If you're between sizes, go with the smaller one for a snug, supportive fit.
$185.00 at AloTalk about accessible—they are easy to slip on and have a secure, comfortably snug (but not tight) fit. With no break-in period, they're cushioned and don't pinch at the back or put pressure on the Achilles like other step-in shoes do, says WH deputy visual director Allison Chin, who walked to work in them.
$100.00 at skechers.comThis hybrid walking and running shoe prioritizes heavy cushioning to take you far without pain, with a roomy toe box and solid fit right off the bat. Unlike other (often less attractive) cushioned running shoes, these look less sporty while making you feel and move like a top-tier runner, says WH deputy photo director Dangi McCoy.
$240.00 at AhnuWH managing editor Laura McLaughlin wore these even while on crutches after a meniscus root repair. The toe box and heel were comfortable and fit well so there's no slippage, and the two loops make putting the shoe on easy. 'I felt safe and secure in them, which is critical when you are relearning how to walk,' she says. 'They provided a firm foundation and a stylish profile.'
$49.00 at Easy Spirit
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