If you only have 20 minutes to walk, make them count! Following these tips for brisk walking can help you get the most out of them.
Power walking is a great way to improve your fitness level without the high impact of running. Just 20 minutes of this vigorous activity is enough to improve heart health, strengthen muscles and improve mood. However, maximizing those 20 minutes involves more than just putting one foot in front of the other. Here are some basic ideas and strategies for turning your power walks into a productive and enjoyable workout. Optimizing your stride, including arm movements, maintaining proper posture, and choosing an appropriate walking surface are a few tips to help you get the most out of this fitness regimen. By following these simple yet effective strategies, you’ll be well on your way to enjoying all the benefits of power walking.
What is power walking?
Power walking is a robust type of walking where you walk at a faster pace than a normal walk. According to a study published in the journal Annals of Rehabilitation Medicine, this is a great method for increasing heart rate and improving general well-being. Walkers generally aim for a speed of 3 to 4 miles per hour, which is equivalent to walking 18 to 22 minutes for each mile. To get the most out of walking, maintain good posture, swing your arms naturally, and engage your core muscles.
8 tips to increase power when walking
Just 20 minutes of physical walking, if done correctly, can make a big difference. It’s a simple but powerful technique to improve your heart health, tone your body and improve your mood, explains fitness expert Mahesh Ganekar. Here are some simple and effective tips that you can incorporate into your fitness regimen.
1. Warm-up
Before embarking on your power walking adventure, it is very important to warm up your body. Dedicate five minutes to a light walk or jog to gradually increase your heart rate and blood flow, according to a study published in the journal Sports Medicine. This gentle preparation helps to loosen muscles, improve flexibility and reduce the risk of injury. This gradual warm-up also makes for a more efficient and enjoyable walking session.
2. Maintain proper posture
According to a study published in the journal Applied Sciences, maintaining correct posture is paramount to efficient and injury-free physical walking. Keep your shoulders relaxed and pulled back, avoiding slouching. Engage your core muscles, which include your abdominals and lower back, to provide stability and support. Good posture not only increases walking efficiency by regulating stride length, but also reduces stress on joints and muscles. Correct body alignment will result in a smoother, more powerful gait and reduce the risk of discomfort or injury.
3. Wave your hands
Don’t underestimate the power of your arms during a power walk. Rock them back and forth naturally, keeping them bent at a 90-degree angle at the elbows. This rhythmic movement creates momentum, propelling you forward and increasing your overall pace. Think of your arms as a counterbalance – with one arm swinging forward, the other swinging back, creating a balanced and efficient movement. Engaging your arms also increases your heart rate and burns calories, making your walk more efficient. So let those arms swing free and enjoy that extra boost to your workout.
4. Take short and quick steps
Taking shorter, faster steps is more beneficial for vigorous walking than long ones. This strategy improves your cadence, or the number of steps you take per minute. Shortening your stride engages more leg and gluteal muscles, especially the smaller stabilizing muscles. Not only does it speed up your workout and burn more calories, but it also improves your coordination and agility. So focus on turning your legs quickly and you’ll find yourself moving more efficiently and with power.
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5. Include sloping or hilly routes
Incorporating hills or inclines into your vigorous walking routine can greatly improve your workout. Walking uphill is a great way to burn calories and build leg strength. The increased resistance stresses the muscles more than walking on flat terrain, resulting in greater exertion and improved cardiovascular performance. Hills also help improve your endurance and strengthen your glutes, hamstrings and quadriceps. If you have access to hilly terrain, make it a regular part of your regular exercise routine to maximize your results and build stronger, more powerful legs.
6. Do interval training
Interval training is a fantastic approach to improving your power walking routine. It involves alternating periods of high-intensity exercise and periods of active recovery. During high-intensity intervals, you’ll significantly increase your pace and effort, pushing your cardiovascular system. This is followed by a period of lower intensity walking or rest to allow your body to partially recover before the next intense interval. By incorporating intervals into your 20-minute walk, you can increase your workout and achieve your fitness goals more effectively.
7. Listen to music
Music can be an effective motivator and mood booster during power walks. Make a playlist of your favorite upbeat songs to help you stay energized and entertained during your 20-minute workout. Repetitive musical beats can help you maintain a regular pace, while inspirational lyrics can inspire you to do your best. Listening to music can also distract you from any discomfort or exhaustion you may be feeling, making your walk more enjoyable and less mentally taxing. So put on your headphones, turn up the volume and let the music carry you forward on your power walk.
8. Practice cooling down
Just as a warm-up is important, a proper cool-down is critical after a power walk. Take five minutes for a light walk or light stretches to help the muscle healing process. Cooling down gradually lowers your heart rate and blood pressure, allowing your body to return to a resting state. Stretching promotes flexibility, increases blood flow to the muscles, and can help with post-workout stiffness. Incorporating cool-downs into your practice not only promotes faster healing, but also improves overall flexibility and reduces the chance of muscle injury.
Takeaway
Incorporating these techniques into your 20-minute brisk walking routine will greatly enhance your fitness journey. Remember to warm up properly to prepare your body, maintain proper posture to optimize your stride, and engage your arms to build momentum and burn calories.
Related FAQ
Is it possible to tone up from power walking?
Yes, definitely! Power walking is a great way to get in shape. It engages multiple muscle groups, including your legs, glutes and core, resulting in increased muscle definition and strength.
Does the abs power walk work?
Power walking can indirectly work the abs. Engaging the body while walking helps with stability and can help strengthen it over time.
