It’s the ideal exercise to get in shape and stay active to the point that many argue that it brings greater benefits than running. “Power walking” became fashionable in recent times due to the numerous scientific investigations that demonstrate the enormous benefits of walking every day at a brisk pace.
That it is possible to lose weight walking is something that science has demonstrated in numerous investigations. For example, the University of East Anglia and the Center for Research on Diet and Activity looked at the impact of walking to work on 4,000 adults for 3 consecutive years. The conclusion? That people who did not use the car and who walked for more than 30 minutes a day were able to have a weight loss of almost 7 kilos over the time that this investigation lasted. But walking fast lives not only on weight loss. And is that this technique, in addition to burning calories, tones the muscles of the lower body (including glutes) and abs, lower back and arms.
In a meta-analysis recently published in sports medicine magazine, researchers analyzed the results of seven studies that compared the effects on heart health, insulin levels, and blood sugar levels of walking or sitting. For them, found that brisk walking after a meal, in increments of just two to five minutes, had a significant impact on moderating blood sugar levels.
In five of the studies the article reviewed, none of the participants had prediabetes or type 2 diabetes. The others looked at people with and without these conditions. Participants were asked to stand or walk for two to five minutes every 20 to 30 minutes over the course of an entire day.
All investigations showed that just a few minutes of brisk walking after a meal was enough to significantly improve blood sugar levels compared to, for example, sitting at a table or lying on a sofa. When participants took a short walk, their blood sugar levels rose and fell more gradually. For people with diabetes, avoiding sudden fluctuations in blood sugar levels is a critical component of managing their disease. Sudden spikes and drops in blood sugar levels are also thought to contribute to the development of type 2 diabetes.
This is because brisk walking requires more active muscle involvement than standing and uses fuel from food at a time when so much is circulating in the bloodstream.
Taking into account these studies, it is possible to walk half an hour a day and lose weight. In fact, walking every day for 30 minutes is an excellent exercise to lose those extra pounds, but you have to walk at a certain pace, on a certain terrain and in the right way if you want to reach your goal. And without a doubt, Power Walking should be your new workout.
While walking is an effective and low-demanding form of exercise, Power Walking takes this basic movement to a higher level of intensity.
“Power Walking is walking at high speeds, swinging your arms and moving heel first, with your foot in a ball,” Gretchen Zelek, an AFAA-certified group fitness trainer and fitness expert, tells Nike. FIA-certified functional ageing. “While regular walking is considered a lower-body activity, Power Walking is a full-body cardiovascular workout that also engages your core.”
In a power walking session we can burn about 400 caloriesin addition to toning the muscles of the central region (abdomen and lumbar region) and the lower region (legs and buttocks). We can increase our flexibility, strengthen joints and increase breathing capacity.
pace and calories the perfect pairing
But What should be the rate to lose calories almost without noticing and gain health? The sweet spot is where it feels like you’re going to run, where you notice how your breathing quickens, you start to sweat, and you feel the exertion. You will notice it from 6.5 or 7 km/h”. The ideal is to use an activity bracelet to control this rhythm. If you don’t have one, pick up the pace until you feel your breathing come faster and you have a hard time keeping the conversation going without huffing and puffing. If you can stay at 7.4 km/h for an hour, scientists at Harvard University They estimate that you burn about 377 kcal, although depending on your weight the value can be even higher.
Never walk less than 20 minutes, always try to exceed 30 minutes. If you only do this 3 times a week, aim for 50 minutes of walking a day.
In summary, brisk walking, after eating and for at least half an hour is the perfect combination, according to science, to prevent illness while you melt away the pounds.
Also, according to this body, one of the ways to confirm and remove the doubt if you are doing power walking or simply walking passively is by measuring your heart rate. When practicing this brisk walk, the heart rate should be between 64% and 76% of the maximum, which can be calculated based on age. The way to do this is to subtract the proper age from 220; For example, a 40 year old man should have 180 beats per minute and for moderate intensity aerobic activity it should be between 115 and 136 beats per minute.
Hope of life
But losing weight is just one of its benefits, and perhaps the least important one. An investigation entitled “Walking and hypertension: Greater reductions in subjects with higher baseline systolic blood pressure after six months of guided walking”, maintains that increased walking speed also produced a decrease in other risk factors for cardiovascular disease through a reduction in waist circumference. And what’s even more important: People who practice power walking tend to have a longer life expectancy according to a study carried out by Mayo Clinic Procedures.
To determine this, researchers examined the data and health history of more than 474,900 adults and found that who did these brisk walks regularly had chances live between 13 and 24 years longer than those who walked at a slower pace, specifically less than 3 miles per hour.
It has also been shown that walking at a higher speed reduces stress, anxiety and improves sleep quality.