Power Walking Technique

Amongst the many methods of fitness training, power walking ranks high on effectiveness. It is a form of cardiovascular exercise that is especially beneficial for people who require low impact exercises to keep joint pain at bay. Applying the right technique while power walking can ensure you get the most out of your exercise routine without the risk of strain and injury that running and jogging may involve. Following the right technique is also important to maximize the benefits of your workout and to lose weight. If you're looking for a low impact cardio routine you may find your answer in this exercise. Calories burned in an hour of walking at a speed of approximately 4.5 miles per hour would be around the 400 mark, for a 140 lb body weight.

As with any other form of exercise, it's important to pay attention to form and posture while power walking. This is particularly important as incorrect form can reduce the effectiveness of your workout, resulting in demotivation. To make sure you're doing it right take note of the following points.

Posture
Maintaining the right posture is the first point of note to getting the right power walking technique. When you start, stand tall, elongate the spine and square your shoulders. Look straight, keeping your chin parallel to the ground - this ensures that you don't strain your neck and shoulders. As far as possible, keep your eyes focused approximately 20 feet ahead of you, if you must look down to see where you're stepping, lower your eyes, not your head.

Arm Swing
Maintain a ninety degree angle with your arms bent at your side, when power walking. When your arms swing by your sides as they normally do when you walk, increased speed and durations of exercise can make your fingers tingle, or your hands become cold. Keeping your arms bent increases the tension in your muscles, giving your arms a minor but beneficial amount of toning, and upping the efficiency of your workout by 5 - 10%. This position of your arms will also automatically cause you to pick up speed and maintain it. While maintaining this posture is important, it's also essential to make sure that the arm swing is natural and not 'tensed'. If you are new to power walking, you may find yourself getting easily tired when swinging your arms. When this happens, lower them till you feel rested enough to continue with the position.

Hip Movement
This movement is probably the hardest to describe and possibly the easiest to go wrong with. The best way to get this technique down is by observing other power walkers. If you've noticed, one of the most noticeable factors is the characteristic gait that power walkers maintain. This is best described, as leading with your hip, by rotating the hip flexors to cause the leg to move forward. The heel of your foot should land at a forty five degree angle, before you push off with your toes to begin the next step. Also keep in mind that the foot placement should be directly in front of the body, as though you're walking in a straight line. If you're doing it right, you will find the motion is fairly smooth and easy, since the body works in unison. Take care to make sure your head doesn't bob up and down, as this could mean that your body is out of balance. In addition, the most productive technique will call for you to maintain your natural stride while increasing the pace at which you walk, instead of attempting to lengthen your stride. Build up to a pace that works up a sweat and gets your heart pumping, this should be about 4.5 to 5.5 miles per hour, once you've been doing this walking exercise for a few months at least. A pedometer will help you in this endeavor.

The correct power walking technique gives your entire body a workout, is a great cardiovascular exercise and maintains lung and heart health. It's also a great way to tone muscles and combined with a strength training routine, it can form an integral part of a total body fitness program. Always remember to practice some stretching exercises and techniques as part of a warm up routine, before you begin. Make sure you wear the right pair of shoes and comfortable clothes to get the most out of your workout. Combine this routine with a healthy diet, and you'll be walking your way to a fitter, healthier and more active life!