大股で速く歩くと速く歩けると思われているのは一般的に誤解されています。
前を見て胸を上げて肩の力を抜いて腹筋とお尻を締めます。ほんの少し前方に（お尻）背中を平らにし、骨盤を傾けます。
足はつま先で押し出すように蹴って、前に出た足のかがとから着地してつま先までロール状に動かします。
肘は90度に曲げて腕を振って歩くとよりカロリーが消費し速く歩けます。
これで※普通の歩幅で速く歩く方が、筋肉のダメージが少なくよりカロリーを消費しますし、大股歩きよりも速度も速いのです。
速く歩くペースは、
普通歩行で、
20秒間に40ステップ（歩）、
時速約7.3km/hの速度迄です。
※普通の歩幅:
身長（cm）の（男性/×０.４１５、女性/×０.４１３）
ここで大切なことは、速度（時速）よりも、1分間に120ステップ（歩）程度でリズミカルに刻んで、最大心拍数の65％～70％で心地よく歩くことが優先です。
パワー歩行は1分間に135～150ステップで時速約8.9km/hになります。
速く歩くと歩幅も無理無く大きくなり、速度が上がります。
普通歩行とパワー歩行方法を組み合わせて歩くと楽しいです。
尚、専用のアプリでスマホでも計測出来ます。
Race Walking vs. Power Walking
Race walking and power walking, which is also known as speed walking, are excellent exercises because they burn far more calories than what “The Complete Guide to Walking for Health, Weight Loss and Fitness” author Mark Fenton calls “regular walking” and they cause far fewer injuries than running. Race walking and power walking each require different techniques than regular walking. Race walking’s techniques are formal rules because race walking is a competitive sport, while power walking is not.
Power Walking Techniques
The “walking speed limit for regular walking” is approximately 4.5 mph, wrote Fenton. Regular walking is a natural activity. Power walkers, though, can reach 5.5 mph by consciously changing their posture, taking faster steps, and swinging their arms. If you want to power walk, you should walk so upright that your head is level and only your eyes move when you look at your feet. You should “walk as tall as you can,” wrote Fenton. Taking 135 to 150 steps per minute will improve your speed more than longer strides, which can strain your buttocks, hamstrings and lower back. Swinging your arms while they are bent 90 degrees and your elbows are in a fixed position will also improve your speed.
Race Walking vs. Power Walking
Race walking and power walking, which is also known as speed walking, are excellent exercises because they burn far more calories than what “The Complete Guide to Walking for Health, Weight Loss and Fitness” author Mark Fenton calls “regular walking” and they cause far fewer injuries than running. Race walking and power walking each require different techniques than regular walking. Race walking’s techniques are formal rules because race walking is a competitive sport, while power walking is not.
Weight Loss Comparisons
Race walking burns more calories than running at the same speed because the sport’s rule require them to expend more effort, according to “An Invitation to Health” author Dianne Hales. Race walkers have shorter strides than runners and, thus, must stretch their hips forward and backward. Race walking 8 mph can burn more than 1,000 calories per hour in 150-pound people. The same people burn about 800 calories per hour race walking 6 mph, about 600 calories per hour power walking 5 mph, and about 400 calories per hour walking 4 mph, wrote Fenton. You lose 1 pound when you burn 3,500 calories. Race walkers and power walkers also are far less likely to get hurt than runners because they hit the ground with about 1-1/2 times their weight to runners’ three to four times their weight.
Improving Your Speed
Race walking requires more arm strength and leg strength than power walking. Consequently, race walkers need to do more strength exercises. The best strength exercises for race walkers and power walkers include chest presses and bicep curls for your upper body, squats for your lower body, and abdominal crunches for both. Fenton recommends strength exercises 20 minutes daily four times weekly, but prospective competitive athletes should do more. The American College of Sports Medicine recommends eight to 12 repetitions of eight to 10 different strength exercises two to three times weekly to improve your performance in all aerobic activities, including walking.
Worst Exercise For Aging
http://healthyliving.azcentral.com/race-walking-vs-power-walking-7783.html
How to Walk Fast
It seems as if walking is one of the latest fitness trends – it's reported to lower your blood pressure, cholesterol, and risk of diabetes, in addition to resulting in fewer injuries than running.[1] And the faster you do it, the more benefits you'll reap. To get your natural pace up to fitness walking levels, you'll need the right posture, the willingness to train, and 30 minutes to an hour 4 days a week. Are you ready?
Part One of Three:
Having Good Form
1
Keep the right posture. As you walk, your chin should be up, your eyes gazing directly in front of you, your back straight, chest raised, and shoulders relaxed. It may help if you pretend you're walking in a straight line to keep your body in the correct position.[2]It'll be easier to be conscious of your body if you take a minute to warm up beforehand – and it'll help prevent injury. Cool down, too, for the same reasons.
2
Use your arms. Your arms should be at your sides, bent at just under 90 degrees. Cup your hands gently – don't clench them – and swing them front to back, not side to side. They should be going out in front of you, not crossing.Using your arms will fuel your workout, too, helping you burn more calories.[3]With more muscle groups being used, you'll get more out of your workout.
3
Take smaller strides. It's a common misconception that taking longerstrides helps you walk faster, and on the surface, it makes sense. However, it actually slows you down. How fast can your feet touch the ground if you're taking huge strides? Not very. Take shorter, smaller, quicker steps, and you'll actually get to where you're going faster.[4]Don't compromise your form to do so. You'll probably have the urge to elongate your steps (it's natural and how you likely normally walk), but resist. Keep good posture, use your arms, and your feet with fly underneath you.
4
Push off with your toes. You want to roll through from heel to toe when your foot hits the ground. Start with the back of your foot, and move forward, as if you're wiping gum off the bottom of your shoe. Pushing off with your toes also engages your leg and butt muscles, giving you a better workout.The natural spring of your calf muscles will propel your body forward, keeping your momentum. This landing is natural and how your foot craves to hit the ground – deviate from it and you risk injury.[5]
5
Tighten your abs and butt. As you walk, flatten your back and tilt your pelvis (your hips) ever so slightly forward. Keeping everything tight and being conscious of your muscles gives you a more full-bodied workout and gets your entire body into gear for faster walking.
6
Don't think of it as "power walking." When most of us think of "power walking," we imagine people with their arms swinging about, taking wide, almost ridiculous-looking steps. That should notbe what your aim is. You want to glide on the ground, not stomp carelessly all over it.Some professionals are beginning to coin the phrase "fitness walking." And it makes sense – a brisk walk can burn just as many calories as a run, and it's much less damaging for your muscles.[6]
Part Two of Three:
Making It Fun and Enjoyable
1
Choose a pair of good shoes.There has been a ton of research as of late that goes against the reign of the cushioned shoe. The best shoe for your foot is actually one with minimum cushioning and that's flexible at the front. Why? When your foot hits the ground, it's looking for a hard surface. Too much padding and it'll strike the ground much harder than it should to find the surface it's looking for. In short, it'll seek out an otherwise avoidable injury.[7]And while you may be tempted to shovel out that wad of cash for those nice shoes, research says you shouldn't. Low and medium-cost shoes actually are just as good, if not better, when it comes to comfort and performance.[8]
2
Find a nice place. It is very important to find a flat, solid ground for your walk or you will tire easily – or worse, get injured. If you don’t know where to go, go to the nearest trail, school, park, nature center, or even mall, when shoppers are few.Trails are great for getting some fresh air and not having to worry about crossing streets and traffic. But if you live in an area that's cold half of the year, you'll need to walk somewhere inside. In that case, malls (they generally open for walkers earlier) and indoor gyms are your best bet.
3
Bring the tunes. Sometimes a good, quiet walk is nice for your mood, but other times you'll need some swift beats to keep your legs moving. Bring whatever music device you own, some headphones, and see how it keeps you going. Make sure the music is energetic and lifts you up – the right tunes can get you in the zone.If you're feeling particularly diligent, create a playlist of songs that fall under 75-130 BPM. This will be your sweet spot that you want to stay jiving to. And if you follow their beat, some will bring you up and some will bring you back down, but you'll always be moving swiftly.[9]
4
Go with a friend. There's little better than someone else gallivanting along at your side to keep you going – you don't want to be left in their dust, do you? In addition to helping you set a pace and stick to it, if you're in shape enough, you could hold a conversation. And if you can't, you can set of goal of being able and watch your progress develop.Try going with a friend only once in a while, too, to mix it up. You may find that sometimes a solitary walk is more what you're in the mood for. And bring a friend along once in a while can make it exciting, as opposed to part of your normal, everyday routine.
5
Experiment walking at different times of day and at different places. In order to keep this healthy habit of yours, you'll have to find your ideal time and place for fast walking, so experiment. Do you prefer trails or in the gym? Sunrise, sunset, or somewhere in between?And once you do find your favorite, you may still want to mix it up once in a while. You may get used to your scenery and stop noticing how beautiful it is. A walk or two in your mall may make you feel like you're noticing the flowers again for the first time once you go back outside.
Part Three of Three:
Getting (and Staying) Motivated
1
Set goals. It's hard to stick to just about anything if we don't have something to work toward. Whether it's your job, a diet, or a new habit you're trying to develop (or an old habit you're trying to kick), goals can help keep you on the right track. Here are a couple of examples:Time how many steps you take in one minute. Do this three times a day (any more and you might wear yourself out) and watch your numbers slowly climb up.Match pace to the fastest songs on your playlist, back to back.Use markers to walk quickly towards. See that bench up there? You're going to power walk all the way to it, resisting the urge to slow down.
2
Wear a heart-rate monitor or pedometer. Walks, especially for fitness or weight loss purposes, can feel more effective if you're monitoring your progress and heart rate. A pedometer can show you how many steps you've taken. Believe it or not, it's recommended we each walk 12,000 to 15,000 steps a day.[10]As for your heart rate, it depends on your level of physical fitness and your age. There are many charts available online; what's your training heart rate?[11]Increase your workout time 10% each week. If you're walking 30 minutes 4 days a week (a good place to start), move to 33 minutes each session. This is a healthy percentage that won't leave you injured or fatigued.[12]
3
Monitor your pace. If you don't have a way to electronically measure your progress (like through an app on your phone) and you're not on a track where the laps measure your distance and you can time yourself, start counting your steps. How many can you do in 20 seconds? Then multiply by 3. If you're speeding along at at least 120 steps per minute (40 steps in 20 seconds, or 2 steps a second), that's 3 mph, which is the minimum pace for what's considered fitness walking.[13]However, ideally, you'll be around 4 to 4.5 mph.[14] The faster you go, the more health benefits you'll reap.
4
Stop every so often for some strength training exercises. To get even more out of your walks, stop every 5 or 10 minutes or so to do a few push-ups or some lunges. The extra burst of a work out is akin to interval training, surprising your body, using more muscle groups, and revving up the calorie burn.It may also keep you going longer. After a few push-ups and jumping jacks, your body may welcome the sweet release that is fast walking.
5
Know that to reap the health benefits, you've got to walk quickly. There has been a ton of research as of late that says walking is as good, if not better, than running. And while that's true, it seems onlyto be true if you're walking at or around 4 mph. The benefits decrease (and in some cases become nonexistent) the slower you go.[15]It used to be believed that if you walked at, say, 2 mph but for twice the amount of time, that it was virtually the same workout. It's now been shown that while you may burn a similar number of calories, your muscles just aren't putting in the work that they need to do to keep your body fit.
http://m.wikihow.com/Walk-Fast
※Webから。
