Although regular cardio exercise, whether it’s power walking or running, helps you stay fit and energized, a side-by-side comparison indicates that running burns 2.5 times more calories than your typical 3.5 mph power walk. The average person will burn more calories, but a person with a medical issue that prevents him from engaging in high-impact jogging can lose weight with regular power walking without putting health at risk.
According to Weight Watchers, the average 200-pound person burns about 384 calories per hour on a 3.5 mph power walk, but if he quickens his pace to a 5 mph jog, he’ll burn 768 calories in the same amount of time. From a weight-loss perspective, running trumps power walking. However, running is not suitable for everyone because of its high-impact nature. 먹튀검증 If you’re concerned about performing high-impact exercise because you’re new to exercise or you’re recovering from an injury, low-impact power walking may be an alternative.
If running doesn’t suit you, a regular low-impact power walking routine can help you stay fit. Boost your fitness gains by swinging your arms with elbows bent 90 degrees, keep your stride short and steady, and avoid swiveling your hips like you're on a fashion runway. Keep your abs engaged by pulling your navel toward your spine and maintain a neutral spine to reap the toning and slimming benefits of power walking provides.
According to The Mirror, if you power walk for 30 to 45 minutes, three times a week, you'll start to see fitness improvements in about two weeks. To get your heart rate up for maximum calorie burn, maintain a pace of 4 mph to 5 mph. If this pace is too fast for you, start at a pace that is comfortable and gradually pick up the pace as you get more fit.
When you increase your speed to the 4.5 mph range, most people find running more comfortable than power walking, according to a 2012 North Carolina State University study. At a 4.5 mph pace, the dynamics of running make the calf muscles work more efficiently than if you were power walking at that pace. When power walking, the muscles lengthen quickly and inefficiently, providing less power than when running. When you run, the calf muscles lengthen slowly and deliver more power. Calf muscles don’t need to work as hard in a run as they do in a power walk. When you are exercising at optimal efficiency and comfort, you tend to work out longer.