Power-Walk Your Way Into Shape

Looking for an easy way to start your new fitness regime? Power walking is one of my favourite ways to help get in shape! It’s free, low impact, simple to do and doesn’t require any fancy equipment or gym space.

Power walking blog imageBrisk walking is not only a great way to increase your fitness and tone up your entire lower body, but it also strengthens your bones and helps to prevent osteoporosis. What’s more you will burn loads of calories 🙂 For example, a 30 minute fast walk between 4.5-5mph will use up a whopping 285 calories, while a gentle stroll at 2mph, burns 106 calories.

Just because you do it every day doesn’t mean walking has to be routine, spice up your walks with marches, kicks and speed intervals to make it a more intense workout and to really work your butt. Take yourself outside for some fresh air or do your walks on a treadmill, where you have the advantage of controlling the gradients to make your workout more challenging. With some simple tweaks you can make every stride of your walk sculpt your entire body. Mix in a few arms and ab exercises as well and you’ll sculpt, tone and burn fat all in one!

Like any exercise, frequency is key – aim for at least 150 minutes of walking a week over a few sessions – and you will soon reap the benefits. Top tip: Always maintain a tall posture with your shoulders back and looking straight ahead.

Here are some walks for you to choose from 🙂

WALK 1: 20-30 Minute Rejuvenator

Head out for a 20-30 minute rejuvenating walk at a moderate pace. You can do this in your lunch break, on your own or with your family!

WALK 2: 20-60 Minute Pedometer Walk
Measuring how many steps you’ve walked is a great way to track your progress. Under 5,000 steps is considered sedentary, 10,000 (around 5 miles) active, 12,000 or more highly active. This month, why not aim to walk at least 10,000 steps a day? Join us on facebook to let us know how you are getting on 🙂

WALK 3: 30-45 Minute Sculpting Walk
To tone on the move and help power yourself, pump your arms, driving your elbows straight back as you push your opposite hand forward to work your upper body. For this walk you will need to exaggerate your stride length at certain intervals, which will force your bum and thighs to work harder.

0-4: Walk at a moderate pace to warm up.
4-9: Power surge for one minue taking exaggerated strides that are 6-12 inches longer than normal. Alternate with one minute recovery at a normal pace.
9-13: Power surge for one minute with walking lunges. Lunge forward with your right leg, bending both knees at 90 degrees then bring your left leg forward into a lunge. Alternate with one minute of recovery walks.
13-17: Switch between one minute of exaggerated strides and one minute at a moderate pace.
17-21: Alternate between one minute of walking lunges and one minute at a moderate pace.
21-30: Repeat 13-21 and then do a cool down.
**if you would like to make the walk longer just add some more intervals the same as 13-17 and 17-21 J

WALK 4: The 20-Minute Treadmill Challenge
Adding an incline significantly increases the calories you burn during your walk and is great for toning your bum. For example, if you weight 160lbs and walk at a 4mph with no incline, you will burn approximately 145 calories in 30 minutes. Raise the incline to 5% and you will burn 243 calories or up to 10% and you will burn 345 calories in that half hour!

Choose a speed of between 3.5mph if you are beginner and 5mph for advanced exercisers.
0-5 mins: Warm up on an incline of 3-3.5%
5-7 mins: Increase your incline to 8-10%
7-9 mins: Lower your incline to 4-6%
10-22 mins: Alternate intervals 5-7 mins and 7-9 mins
22-25 mins: Cool down on an interval of 2-4%

If you are looking to start a new exercise regime and would like some advice from a Personal Trainer in Richmond, Twickenham, Wimbledon or Chiswick, contact laura@truevitality.co.uk