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Remember, you've got to burn about 3,500 calories to lose a pound of weight.
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Power walking offers a low-impact exercise that's especially well-suited to fitness newcomers. You can power walk virtually anywhere without the need of expensive equipment, and burning calories is only one of the benefits this exercise provides. Once you're comfortable with power walking, you can trim even more calories by ramping up to jogging or running pace.
Basic Calorie Burn
At a healthy power walking pace of about 4.5 miles per hour, a 140-pound person burns about 201 calories every 30 minutes, according to Washington University. This is just about on par with fitness author Ruth Field's estimate of about 346 calories burned per hour on a 3.5 mile-per-hour power walk. In addition to a quick pace, proper power walking requires efficient steps that land on the heel and push off with the toes as well as a straight-backed, chin-up posture.
While power walking is no slouch in the calorie-burning department, it doesn't quite stack up to faster-paced exercises. For instance, Field projects a burn of about 728 calories every 60 minutes in a 5 mile-per-hour jog, more than twice the caloric expenditure of a power walk. In an article for IrishTimes.com, she says вЂњa gentle jog is more efficient, easier on your muscles, releases more energy and builds more stamina than a power walk.вЂќ
As is the case with other forms of exercise, calories burned while power walking vary depending on exercise intensity and the exerciser's body weight, among other factors. For example, HealthStatus.com projects a loss of 351 calories per 60 minutes for a 150-pound person walking at a pace of 4 miles per hour, based on algorithms provided by Emory University. The same source estimates a burn of 468 calories for a 200-pound person walking at the same pace for the same amount of time. Swinging your arms in an arclike fashion from your waist to your chest helps you burn additional calories on your power walk. Keep your elbows bent at 90 degrees and your hands in loose fists for maximum impact.
In addition to gently toning the muscles of the lower body, power walking provides a cardiovascular workout that comes with a low risk of injury and low impact on your joints. The more you power walk, the more you build up your endurance, which may result in greater potential for calorie burn.