In what way is power walking different from ordinary walking?

Well, walking is simply walking - you put your left leg out and down, and alternating with the other leg. But imagine if you have to walk a long distance, say 10 km, or you carry a heavy load. Walking will not get you very far nor fast.

Power Walking is a sport for fitness and pleasure, which involves using schedules and techniques to help you get the most power out of your body when you walk. It not only gives you all the benefits of general walking, but also many health benefits of an aerobic activity, similar to running or cycling, in increasing your heart burn and oxygen intake and the production of feel-good hormones.

In 'beginner's guide to Power Walking' by Janice Meakin, six starting levels to fit each person's walking fitness level are recommended.

1 Complete Beginner
If you can walk for 5 minutes comfortably.

2 Starter Level
Leisure Walker who is already walking at a moderate pace for at least 30 minutes each day.

3 Refresher Level
If you have had a break in your program or you can walk for 45 minutes at a brisk pace 3 days a week.

4 Intermediate Level
If you are a regular walker who walks for 1 hour at a brisk pace 5 days a week.

5 Upper Level
If You are an experienced walker or trekker who walks every day for 1 hour at 6.5 km/h (4 mph).

6 Advanced Level
If you are a walker who spends at least 1 day a week walking for 2 hours and 1 hour every other day walking at 5.5 – 6.5 km/h (3 ½ – 4 mph).

Looking at these levels, I guess I am somewhere between levels 2 and 3. I walk at a moderate pace of 4 – 5 km/hr almost 5 days a week for an hour. And already I am fit and lost all the weight I want to in less than a year. And I am maintaining my optimal weight.

To start, 'beginner's guide to Power Walking' gives five steps tp SMART goals.

1 have a Specific goal
Choose a target or timed distance, for example 1.5 km in 15 minutes; 1 hour of continuous walking; one of the goals in the training schedules; or a weight loss of 4.5 kg (10 lb). Write
it down and keep it where you will see it every day (such as the refrigerator door).

2 how Measurable is it?
You can check that you are on target by splitting up the ultimate goal into weeks or months : follow the schedules to stay on track. If your aim is to lose weight, only weigh yourself once a week.

3 is your goal Achievable?
Always be realistic with your goals. Training for a marathon in 8 weeks would be unattainable if you have only just started.

4 be Realistic
If time, mobility restrictions or any other barrier prevents you from building up your walking distances, then you need to modify your goal to one that is within your capabilities.

5 set a Time deadline
If the date of your gaol is too vague in the distant future, it is easy to find excuses to put off training or even starting at all. A goal 3 to 6 months away is ideal – enough time to train but not too far away. If your ultimate gaol needs to be reached for a vacation next year, then also set a realistic goal for halfway through the year.

6 pitfalls to Avoid
agreeing to someone else's goal when you are not really convinced that it is the right one for you
sticking rigidly to a goal that has become impossible because of changes in your life or health.


You will find that no matter what your goal is, these guidelines can apply.

Just for me, I find walking every morning with my husband my incentive. When I walk with him, our pace is slower about 4 km/hr. After half an hour, I continue on my own at my faster pace of 5 km/hr. At the beginning, I set my goal to be at least 1 hour of continuous walking. Then when I am fitter, I reset my goal to a weight loss of ½ kg a week. I weigh myself once a week to gauge if I am on track. If I am eating more that week, I walk a little farther or faster.
I have no desire to walk a marathon. But when it comes to that occasional 4 hours biking or a holiday trekking, I find that I am in top form.

To power walk, warming up and cooling down are important as they prepare your body to take the strain and to relax. Power walking involves adhering to training schedules, so that faster results can be achieved. In addition, there are training sessions : brisk walks, speed work, long, steady walks, hill sessions and opportunity for beginners, starters, intermediate and advanced walkers.

The idea of power walking is to build up stamina and speed. You will find that you will be able to achieve a longer distance at your fastest pace. Eventually, you will be able to participate in walking events and even marathons! If you are interested in power walking and working towards marathons, you will find 'beginner's guide to Power Walking' by Janice Meakin useful.