I recommend aiming to walk at about a 4.5-mile per hour (mph) pace. Fitness scientists at Washington University in St. Louis have discovered that if you walk at this pace, you can burn almost as many calories (201 per 30 minutes, based on a 140-pound woman) as someone jogging at about the same speed (223 calories per 30 minutes) because you're using the same amount of energy to stay in motion.
Of course 4.5 mph is a fast walk; if you haven't been walking regularly, you shouldn't expect to hit that speed right out of the gate. Start at a slower pace and use the same fat-burning power walking form to work up to this speed..... click on link to see more
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