Powerwalking: the walking workout session three

Power walking is an unrivaled aerobic conditioning activity. Its calorie burn and weight-loss potential are similar to that of a running programme, yet it's much easier on the body because there's about half the impact and wear and tear on your joints.

When you power walk, you generally move along at a fast pace of 7 to 10 kilometres (or 4.4 to 6.0 miles) an hour, covering 1.612 km (or one mile) in 10 to 13.6 minutes. Some researchers speculate that you burn one and a half to twice as many calories power walking as regular-paced walking because you cover a greater distance in the same amount of time. Power walking also tones your muscles—bum, thighs, hips, shoulders, upper back and abs—and makes you look slimmer.

You’ll probably see an increase in muscle tone and a decrease in body fat within six to eight weeks of adding one to three power walks per week into your overall walking and workout programme. Each power walk should last from 20 minutes to one hour, including a slower-paced warm-up and cool-down. Serious walkers and anyone who is keen on weight loss may want to do four to five power walks weekly.

Form is the key to getting the most from power walking. Review the following head-to-toe checklist before you walk and every 10 minutes during your walk. Besides making you look great, proper technique will help you move along faster with less effort and minimise your risk for injury: Head: Keep your head up and centered between your shoulders. Keep your chin up, and focus your eyes straight ahead. Your head and neck should 'float' above your shoulders in a relaxed, easy manner