Power walking is a fancy name for walking briskly --- roughly a mile (1.5 km) in 12 minutes. By moving at this pace, you exercise all the major muscle groups without the high-impact action of jogging or running. Power walk anywhere and at any time for just 10 minutes to get your heart beating, help you burn fat, and improve general fitness. If you don't walk regularly, here are some important tips before starting to power walk:
* Eat a high-carbohydrate, energy-sustaining snack not less than an hour before you leave for your power walk. Foods such as rice, oatmeal, or pasta will help to keep you going. If you prefer, snack on a banana to give you a slow release of energy.
* To avoid dehydration, drink plenty of water before, during, and after your walk. Carry water with you in a plastic bottle.
* Do some warm-up stretches before you begin to power walk. Cool down and stretch out after your walk.
How To Power Walk
* Lift your chest to make your back straight but not arched. Relax your shoulders, keep your head high and your chin up to help you breathe efficiently.
* Pull your stomach in and lead from the chest. Take comfortable strides, but aim to increase their frequency --- it is the speed of the walk, not the length of stride that helps to define leg muscles. Stike the ground with your heel first, then roll through to your toe.
* Bend your arms at the elbow to form a 90-degree angle and let them swing as naturally as possible. Don't concentrate too hard on pumping your arms as this will slow you down.
Concentrate on what you're doing as you power walk. Feel your leg and buttock muscles contract ,a and your weight shift onto you heels. This helps you work harder and so burn up more calories.
Helpful Walking Tips
* Avoid power walking in areas of heavy congestion, especially if the air quality is poor. If you live in an area where the pollution levels are high, take an early morning walk when the air is at its cleanest.
* Wear bright clothing and keep to well-lit, populated areas when out walking. Ideally go with a friend to help you feel more secure and motivated.
* Wear a watch when you walk --- preferably one with a stop-watch facility --- so you can keep a check on you times. This will help you monitor your progress, too, which is great for motivation.
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JANUARY 26
