How to Power Walk on a Treadmill

by Ann Jones

About Ann Jones

Ann Jones has been writing since 1998. Her short stories have been published in several anthologies. Her journalistic work can be found in major magazines and newspapers. She has a Master of Fine Arts in creative writing.

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Walking for exercise may be more accessible than running, especially when you first begin your journey toward fitness. Using a treadmill allows you to walk in spite of inclement weather and can be done in the comfort of your home. Power walking involves quickening your pace and swinging your arms for an effective aerobic workout. According to the American Heart Association, power walking can reduce your risk of diabetes and lower your blood pressure and cholesterol levels.

Step 1

Walk for five minutes at a moderate pace to warm up, then gradually increase your speed to a pace of 3.5 mph.

Step 2

Align your posture by keeping your back straight and your shoulders rolled back and down.

Step 3

Bend your elbows, close your hands into fists and swing your arms so that your hands come to shoulder height or higher. Keep your elbows close to your sides.

Step 4

Push off your back leg and roll your feet from heel to toe. Keep this power in your step as you vary your incline to simulate walking up hills.

Step 5

Aim to power walk for at least 30 minutes per day, and always cool down for at least five minutes by walking on a flat incline at a speed of 2.5 to 3 mph.

Tips

  • Choose the right walking shoe, with a toe that is both wide enough and snug enough to prevent blisters. MayoClinic.com also suggests getting your foot wet and stepping on a piece of cardboard to determine the amount of arch support you need. If most of your foot is visible in the print, you most likely have a low arch. If you don't see much of your footprint, you probably have a high arch.
  • Hold weights in your hands, wear them on your ankles or use a weighted vest to make your workout more challenging. You can also do strength training moves such as arm raises as you walk.

Photo Credits:

  • Jupiterimages/Brand X Pictures/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.