Power Walking


Power walking is one of the easiest ways to boost calorie burn and add muscle.  Make small changes to your stride to burn more fat and engage and strengthen your abs, thighs and butt muscles. Here’s how.

1. Oxygen burns fat: While doing cardio, breathe in as much oxygen as you can. Oxygen is necessary at the site of the muscle cell to burn fat. Start by inhaling for three seconds and then naturally exhale. Then try inhaling for four or five seconds. Continue to inhale deep breaths of oxygen to maximize the amount of oxygen present at the muscle cell and your body’s ability to burn fat.

2. Flatten your stomach: While walking engage your abdominal muscles. Pull your navel towards your spine and keep your abs contracted for the entire workout. You can also wrap a resistance tube around your waist to train yourself to engage your abs without thinking about it.

3. Lengthen your stride. Taking longer strides will help you engage more muscles and burn more calories. Start with good form by pulling your navel in toward your spine, standing up tall and imagining that there is a string pulling the crown of your head. Pump your arms with intention and extend your opposite leg forward, reaching with your heel as far out in front of you as possible. Land on your heel, roll through your foot and push your body forward with your toes (forefoot). You will feel the extra work in your legs and your abs as they rotate from side to side to help you supercharge your stride length.

4. Sculpt Your Arms. Bring a set of 3 lb. or 5 lb. dumbbells on your next power walk and sculpt your arms with these seven exercises: Overhead Shoulder Presses, Boxing Jabs, Overhead Triceps Extensions, Bicep Curls, Back Rows, External Rotation and Reaches and Upright Rows. You can find illustrations of these exercises in your personal weight-loss tool. Try 10 reps if you’re a beginner, 15 reps if you’re intermediate and 25 reps if you’re advanced. Once you have completed all seven exercises repeat from the top one more time.

5. Define Your Legs. You don’t have to have a gym membership to define your legs. Add these seven leg exercises to your next power walk: Squats (or Single Leg Squats for advanced exercisers), Stationary Lunges, Reverse Lunges, Standing Outer Thigh Leg Lifts, Standing Inner Thigh Leg Lifts, Single Leg Reaches and Chair Poses (hold for 30-60 seconds). Try six repetitions for beginners, 10 for intermediate exercisers and 15-20 reps for advanced. Hold the chair pose for 30-60 seconds and then repeat all of the exercises from the top.

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