Five Tips to Boost Your Power Walk
There's a reason that power walking ranks among the top exercises for weight loss. Walking at a brisk four miles per hour can burn anywhere from 236 to 345 calories in an hour depending on your effort level. To that end, Metabolic Research Center offers five tips for getting the most out of your power walk.
- Engage your core muscles: Done right, power walking works more than just your legs and glutes. It also works your core muscles, those in your back, pelvis and abdomen. Engaging them correctly will help to relieve some of the pressure off your feet and toes, which can reduce your risk of overuse injuries. Draw your belly button toward your spine and lean your torso slightly forward for the best effect.
- Use your arms: Letting your arms simply hang while walking willslow your pace. Instead, bend them at 90 degrees, relax your shoulders and move your arms back and forth in opposition with your feet. You'll boost your calorie burn and tone your arms.
- Vary your speeds: Research shows that walking at various speed intervals can burn more fat. Try walking three minutes briskly, then three minutes at an easier pace and repeat throughout an hour-log walk.
- Head outdoors: Skip the treadmill at the gym outdoors instead. Research shows that walking outside can help reduce tension and fatigue and may even reduce your cortisol levels. Plus, walking uneven terrain works out more muscles than walking a flat surface, particularly in an area with a hilly landscape. Walking at an incline can boost muscle activity in your quadriceps, glutes and calves by up to 635 percent, lending real toning power.
- Push yourself: Aim for a 15-minute mile to get the most from your power walk.
For more weight loss-friendly nutrition and exercise tips, schedule a consultation with Metabolic Research Center. Call 800-501-8090 to find the location nearest you.
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