What is speed walking?

Without a doubt, walking is good exercise. But if you want a great exercise, try speed walking or its stepped-up cousin, race walking. These activities increase your caloric burn rate without the joint-jarring effects of jogging.

Simply put, speed walking -sometimes called power walking, fitness walking, health walking, exercise walking, or striding- is walking very fast without running. Arms are swung in pace with the stride, and one foot is on the ground at all times. Your stride is slightly longer and considerably quicker than in a leisurely stroll. Speed walkers generally walk at a pace of 3.5 to 5.5 mph.

Race walkers travel even faster, from 5 to 9 mph, although some competitive race walkers can cover a mile in as little as 6 minutes. The object of race walking, according to the University of California, Berkeley Wellness Letter, is to move your body ahead as quickly as possible without running and avoid the up-down motions of regular walking.

How many calories does speed walking burn?

The number of calories burned during a speed-walking workout depends on such factors as your weight, the length of your workout, and how vigorously you swing your arm Walking at a brisk pace of 4.5 mph on level terrain burns about 440 calories per hour if you weigh 150 pounds. You'd burn about the same number of calories by running slowly. Heavier people burn more calories per hour no matter what activity they are engaged in; lighter people burn fewer. Walking on gravel or grass burns slightly more calories than walking on a treadmill, according to the University of California, Berkeley Wellness Letter. Another way to burn more calories is to speed walk on hilly terrain or on an inclined treadmill.

According to the National Heart, Lung, and Blood Institute, walking harder or faster only slightly increases the calories spent. A better way to burn up more calories is to increase the time spent walking.

Advantages

Advantages of speed walking several times a week are manifold. A recent study in the New England Journal of Medicine found that women who walked one to three hours a week were 30 percent less likely to develop heart disease or suffer a heart attack compared with sedentary women. Women who walked three hours weekly were 35 percent less likely to have heart problems. Walking five or more hours a week reduced the risk of heart problems by more than 40 percent.

According to champion race walker and certified exercise leader Bonnie Stein, race walking provides a lower and upper body workout because of the accentuated use of the back, shoulders and arms.

Speed walkers and race walkers also enjoy a low injury rate. "Because of the smooth and fluid stride, the body lands with much less force than in running-resulting in less pounding on the feet, legs, knees, hips and back,".

Disadvantages

If you walk too slowly, it can be difficult to raise your heart rate enough to derive the same cardiovascular benefits provided by other forms of aerobic exercise.

Depending where you live and work, you may lack access to a safe place to speed walk for long distances. Unless you have access to a treadmill, mall, or an indoor track, maintaining your speed-walking schedule may be difficult during inclement weather. Another potential downside is boredom, as walking is monotonous to some people.

Speed walking or race walking can lead to foot pain if the soles of your walking shoes are worn or too thin, if they provide inadequate arch support, are too loose around your heels, or lack shock absorbency.