How to Warm Up for Power Walking

Power walking increases your heart rate.

Power walking is an easy way to increase your heart rate and the calories you burn while walking. Since power walking requires a faster pace and longer strides of your legs and arms, it is beneficial to do a five minute warm up before and after the walk.

Things You'll Need

• Comfortable walking shoes
• Loose, cotton clothing
• Water bottle
• MP3 player

Instructions

1. Cross one arm over the front of your body then hold the opposite arm vertical over the crossed arm. Place your fist (of the vertical arm) on your elbow (of the horizontal arm) and push the elbow in toward your chest. Do this stretch with your other arm too. You should feel a stretch in your triceps or the backside of your arm.

2. Put one arm over your head so that your elbow bends and your hand lies on the middle of your back. Use your hand on your opposite arm to gently push your elbow downward. This should further help stretch your triceps as well as get your shoulders warmed up. Perform this stretch with the opposite arm too.

3. Lift your leg while standing and rest it on a table or chair that is waist level or higher. Reach with the arm opposite your leg and try to touch or hold your foot. If you cannot reach your foot, touch your shin. This will stretch your hamstring and calf muscles. Perform this stretch with the opposite leg too. Remember to reach with the arm opposite the leg.

4. Stand up straight and lift your arms so they are parallel to your head. Bend at your waist and touch your hands to your toes. This will further stretch your hamstring and calf muscles.

5. Roll your shoulders backward and forward, and twist at your waist backward and forward.

Tips & Warnings

• Perform these warm ups before and after you power walk.

• Stretch only as far as you can go so you do not strain any muscles.