Power walking - more to it than walking fast?

AlyssaPetsDogs
AlyssaPetsDogs Posts: 421 Member
edited November 2024 in Fitness and Exercise
I’m looking into incorporating more walking since I’m still recovering from a back surgery that makes lifting impossible and even things like an elliptical cause flare ups. My doctor says I can do whatever as tolerated and so far I can tolerate walking which is disappointing because I get bored of it.

Power walking seems to be more effective than regular walking in terms of getting the best burn in a shorter amount of time (I’m thinking an hour max for now). I just feel dumb asking, but is it just walking faster and pumping your arms? And it can be done on a treadmill or outside?

Not really wanting to buy a book that shows me how to walk... but it may be necessary!

Thanks in advance!

Replies

  • nmiah10
    nmiah10 Posts: 2 Member
    Check Jessicasmithtv on YouTube, she has power walking videos you can do at home and she has low impact workout you can do that put a strain on, for the I love her cardio core flow.
  • nmiah10
    nmiah10 Posts: 2 Member
    *that won't put strain on your body
  • dlfwilson
    dlfwilson Posts: 2 Member
    Power Walking is more about pace. Keeping a steady fast past, arms by your hips, chest out, tighten the glutes and pump your arms. I can walk a 12.5 pace if I listen to fast pace music and focus.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    As above, You're walking with your glutes and hips vs quads. Once you get past a certain pace, it certainly can cause stress to your back in the same way as an elliptical or running or lifting.

    What is your PT doing to get your back, obliques and abs stronger in order to prevent future reinjury?
  • Azdak
    Azdak Posts: 8,281 Member
    Here are ways to increase intensity while walking:

    1. Walk faster. If you are using a standard walking gait, the intensity increase will be modest. In order to really ramp up the calories, you will need to change your biomechanics and move towards a race walking style. That takes some skill and could put some stress on your back.

    2. Walk somewhat faster but with a more vigorous arm swing. This is what most people would consider “power walking” IMO. To get the most out of it, your arm swing must be “big” enough so that your thumb reaches shoulder height with each stride. This can be an effective way to increase intensity without radically changing walking gait. It will take some time to learn and you’ll still need good core control to protect your back.

    3. Incline walking. Personally, this is the option I prefer, if your back can tolerate the walking form. Keep the speed relatively low (e.g. start at 2.5-3.0 mph), and put the incline at 8% or higher. Don’t use hand rail support. This will increase intensity more effectively than options 1 or 2. You will have to learn how to “lean in” to the incline as you walk. I have a herniated L4-L5 and this does not increase my pain—even at levels of 3.7 mph/14% grade. But not everyone responds the same so I can’t say that it is ‘back proof’. But I can get to intensity levels that are within 10% of my running.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Azdak wrote: »
    Here are ways to increase intensity while walking:

    1. Walk faster. If you are using a standard walking gait, the intensity increase will be modest. In order to really ramp up the calories, you will need to change your biomechanics and move towards a race walking style. That takes some skill and could put some stress on your back.

    2. Walk somewhat faster but with a more vigorous arm swing. This is what most people would consider “power walking” IMO. To get the most out of it, your arm swing must be “big” enough so that your thumb reaches shoulder height with each stride. This can be an effective way to increase intensity without radically changing walking gait. It will take some time to learn and you’ll still need good core control to protect your back.

    3. Incline walking. Personally, this is the option I prefer, if your back can tolerate the walking form. Keep the speed relatively low (e.g. start at 2.5-3.0 mph), and put the incline at 8% or higher. Don’t use hand rail support. This will increase intensity more effectively than options 1 or 2. You will have to learn how to “lean in” to the incline as you walk. I have a herniated L4-L5 and this does not increase my pain—even at levels of 3.7 mph/14% grade. But not everyone responds the same so I can’t say that it is ‘back proof’. But I can get to intensity levels that are within 10% of my running.

    Good point on 3.
  • AlyssaPetsDogs
    AlyssaPetsDogs Posts: 421 Member
    stanmann571 wrote: »
    As above, You're walking with your glutes and hips vs quads. Once you get past a certain pace, it certainly can cause stress to your back in the same way as an elliptical or running or lifting.

    What is your PT doing to get your back, obliques and abs stronger in order to prevent future reinjury?

    Thank you to everyone for the comments! I appreciate it!
    I graduated PT and I have a variety of different exercises to help strengthen the back and muscles around it (can’t remember all the names now because I have them memorized when I do them but some are marches, pelvic tilts, leg lifts etc) I will definitely keep in mind that a quicker pace will possibly aggravate it. I’m going to start slow and listen to my body!
    Azdak wrote: »
    Here are ways to increase intensity while walking:

    1. Walk faster. If you are using a standard walking gait, the intensity increase will be modest. In order to really ramp up the calories, you will need to change your biomechanics and move towards a race walking style. That takes some skill and could put some stress on your back.

    2. Walk somewhat faster but with a more vigorous arm swing. This is what most people would consider “power walking” IMO. To get the most out of it, your arm swing must be “big” enough so that your thumb reaches shoulder height with each stride. This can be an effective way to increase intensity without radically changing walking gait. It will take some time to learn and you’ll still need good core control to protect your back.

    3. Incline walking. Personally, this is the option I prefer, if your back can tolerate the walking form. Keep the speed relatively low (e.g. start at 2.5-3.0 mph), and put the incline at 8% or higher. Don’t use hand rail support. This will increase intensity more effectively than options 1 or 2. You will have to learn how to “lean in” to the incline as you walk. I have a herniated L4-L5 and this does not increase my pain—even at levels of 3.7 mph/14% grade. But not everyone responds the same so I can’t say that it is ‘back proof’. But I can get to intensity levels that are within 10% of my running.

    Thank you for this! Yes mine was a herniated disc at L4/L5 that unfortunately had to be corrected with surgery. I also have several other bad discs (I hit the genetic lottery when it comes to spinal issues) as well. I will try this incline and see how this works for me and take it slow! I hope your herniation isn’t causing you too much pain. It is seriously the worst!
  • tulips_and_tea
    tulips_and_tea Posts: 5,747 Member
    Good advice given so far. Alternate methods, if possible. It will help with increasing speed and makes it not as boring. Try speed walking some days and incline walking on others. For me, the key to keeping power walking interesting is being able to make progress and (again, for me) that requires using alternate methods.

    Also, small tip: don't clench your hands. That results in neck and shoulder pain. Because you're focusing on speed and pumping your arms it can be easy to tighten your fists and not realize it. I remind myself to relax my hands regularly during walks, particularly if I'm outside and holding something.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    BZAH10 wrote: »
    Good advice given so far. Alternate methods, if possible. It will help with increasing speed and makes it not as boring. Try speed walking some days and incline walking on others. For me, the key to keeping power walking interesting is being able to make progress and (again, for me) that requires using alternate methods.

    Also, small tip: don't clench your hands. That results in neck and shoulder pain. Because you're focusing on speed and pumping your arms it can be easy to tighten your fists and not realize it. I remind myself to relax my hands regularly during walks, particularly if I'm outside and holding something.

    Jazz hands/happy fingers helps, as long as you're not self conscious.
This discussion has been closed.

Categories