Power Walking & Weight Loss

Aside from burning calories, walking has benefits such as improved heart, brain, bone and mental health. Power walking is an alternative walking form used mostly for exercise. It incorporates exaggerated full body movements which burns calories more quickly than normal walking, but is still low-impact so it's easier on your joints than running. Power walking requires a combination of calorie counting and proper form to achieve weight loss results.

Instructions

  1. Calorie Calculations

    • 1

      Calculate the amount of daily calories burned using an online basal metabolic rate calculator, according to Internet Fitness. Depending on your sex, weight, height and age, the basal metabolic rate can differ greatly.

    • 2

      Count the number of calories consumed each day. Record the calories in every food item eaten and add them up at the end of the day.

    • 3

      Adjust the caloric intake to be equal to or less than the basal metabolic rate.

    • 4

      Calculate the amount of calories burned per hour from power walking, according to the Wake Forest University Baptist Medical Center. The calorie burning rate can help determine how much power walking must take place in order to lose weight. A deficit of 3,500 calories is equal to 1 lb.

    Power Walking Technique

    • 5

      Stand in the starting position with your head up and looking straight ahead, torso upright, arms at 90 degree angles against the torso and feet waist-width apart. Power walking requires a slightly different form from normal walking to ensure more body movement and increased calorie burning.

    • 6

      Take a step with either foot. Land on the heel and roll the foot down until the toes hit the ground. Time the steps so one foot leaves the ground at the same time the toes of the other foot hit the ground. Push off the ground forcefully -- using the toes -- with each step.

    • 7

      Twist at the hips and swing your arms with each step. When the left foot is in front of your body, the right arm must also be in front, and vice versa. The movement may feel strange at first, but a comfortable groove and momentum should naturally come within minutes of power walking.

    • 8

      Power walk for the desired amount of time each day. The ideal amount of time differs depending on your current weight and desired results -- 45 to 60 minutes will show positive results in most cases.