Five Power Walking Pointers

Lady Power Walking

Not the running type? Power walking is another to option for losing weight and toning up. A four-mile-per-hour trek can burn anywhere from 236 to 345 calories in an hour depending on your level of effort. Metabolic Research Center offers five pointers for getting the most out of your power walk.

  1. Mind your core: Done right, walking works more than just your legs and glutes. Your core muscles can get a workout, too. Plus, engaging your core muscles - those in your back, pelvis and abdomen - will help to pull some pressure off your feet and toes, reducing your risk of overuse injuries. Draw your belly button toward your spine and lean your torso slightly forward for the best effect. 
  2. Walk in intervals: 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.
  3. Use your arms: Don't let your arms simply hang while walking, as it'll slow your pace. Instead, bend your elbows to 90 degrees, relax your shoulders and move your arms back and forth in opposition with your feet. You'll increase your calorie burn and tone your arms.
  4. Head for the hills: Skip the treadmill at the gym and instead, head outdoors. Studies show that walking outside can help reduce tension and fatigue and may even help to reduce your cortisol levels. Plus, walking uneven terrain works out more muscles than walking a flat surface. Live in a hilly area? Walking at an incline can boost muscle activity in your quadriceps, glutes and calves by up to 635 percent, lending real toning power.
  5. 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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