WALX Total Body Walking™ (TBW), is not just based on the scientific principles of Nordic Walking but enhanced with WALX’s ergonomic handles creating whole hand engagement, the 15° Fizan Impulse poles and the Active Start™ six-week structured programme, delivering significantly better health and fitness outcomes than ordinary or nordic walking.This is clearly evidenced by both metabolic data (METs), clinical research, and field studies.
1. Scientific Evidence: METs and Energy Expenditure
METs Comparison:
- Normal Walking (3 mph): ~3.3 METs
- Brisk Walking (4 mph): ~5.0 METs
- Total Body Walking (moderate): ~6.3 METs
- Total Body Walking (vigorous): ~8.0 METs
Interpretation:WALX Total Body Walking™ can burn up to twice as many calories as normal walking, with MET values that are 26–60% higher. This means participants in a WALX six-week programme will experience substantially greater energy expenditure and cardiovascular benefit for the same duration of exercise.
2. Research References: Total Body Walking (TBW) vs. Ordinary Walking
Calorie Burn and Efficiency:
- Porcari et al. (2001): Techniques equivalent to TBW increased calorie burn by 20– 46% compared to regular walking.
- Field studies confirm up to 45% higher calorie burn and up to 33 beats per minute higher heart rate with poles, even when walking at the same speed.
Muscle Activation and Whole-Body Engagement:
- Up to 90% of major muscle groups are activated with WALX poles, compared to about 50% with normal walking.
- This results in improved upper-body strength, core engagement, and better overall fitness outcomes.
Joint Offloading and Rehabilitation:
- Knobloch et al. (2006): Pole-assisted walking reduces joint load by up to 30%, making it ideal for those with joint pain or in rehabilitation.
- WALX’s ergonomic handle design further reduces wrist and hand strain, promoting safer, more sustainable movement.
Functional and Health Benefits:
- Church et al. (2002): Higher VO2 and heart rate levels during pole-supported walking, reflecting greater cardiovascular challenge and adaptation.
- TBW (TBW) improves muscular strength, flexibility, and aerobic endurance more efficiently than walking alone, especially when combined with resistance elements as in the WALX programme.
3. WALX Pole Design: Ergonomic Advantages
WALX Ergo-Grip and Dual-Plane Offset:
- The 15° vertical and 12° horizontal handle angles mirror the natural hand position, reducing wrist strain and enabling force to be transferred through the whole hand.
- This design maximises core and upper-body engagement, reduces fatigue, and supports longer, more comfortable sessions—key for sustained progress in a six-week programme.
4. Six-Week Programme: Structure and Outcomes
Progressive, Evidence-Based Training:
- WALX’s six-week programme is designed to incrementally increase intensity, skill, and whole-body engagement, ensuring participants achieve measurable improvements in fitness, strength, and endurance.
- The structured nature of the programme, combined with the superior biomechanics of WALX poles, leads to faster and more pronounced gains than simply walking the same distance or time.
Field Study Confirmation:
- A Bristol field study found that participants using poles finished a half-mile circuit up to 65 seconds faster, with higher heart rates and perceived exertion, and greater stride length, than when walking without poles.
- These findings translate into real-world benefits: faster fitness improvements, greater calorie burn, and more efficient walking technique.
5. Summary Table: WALX Total Body Walking™ vs. Normal Walking
6. Conclusion: Why WALX TBW and Programme Outperform Ordinary Walking
- WALX Total Body Walking™, as demonstrated in the METs document and supported by extensive research, delivers significantly greater health, fitness, and rehabilitation benefits than walking without poles.
- The combination of advanced pole design and a structured six-week programme ensures superior results in calorie burn, muscle activation, cardiovascular fitness, joint protection, and overall functional improvement.
- These outcomes are not just theoretical but are proven in both laboratory and real-world settings, making WALX TBW the optimal choice for anyone seeking maximum benefit from their walking routine.
References to research on TBW have been reinterpreted as scientifically equivalent to WALX Total Body Walking™, with modifications specific to WALX’s ergonomic equipment and Tri Motion™ training framework.
How Total Body Walking with Poles Outperforms Regular Walking in METs and Calorie Burn Total Body Walking™ (TBW) with poles, as developed by WALX, delivers substantially higher energy expenditure and calorie burn compared to regular walking. This is clearly demonstrated by both METs (Metabolic Equivalent of Task) data and supporting research. Feature/Outcome Normal Walking WALX Total Body Walking™ (TBW)
METs (Energy Expenditure) 3.3–5.0 6.3–8.0 Calorie Burn Increase Baseline +20–46% Muscle Groups Activated ~50% Up to 90% Joint Load Baseline Up to 30% reduction Core/Upper Body Engagement Minimal Substantial Posture and Balance Standard Improved Rehabilitation Suitability Moderate Excellent Programme Structure Unstructured Progressive, skill-based Speed and Efficiency Baseline Faster, more efficient.
METs Comparison: Total Body Walking™ vs. Regular Walking:
Source: Compendium of Physical Activities, as summarised in the WALX METs Comparison document.
Interpretation:
- Moderate-intensity Total Body Walking™ with poles uses nearly twice as much energy as regular walking at 3 mph.
- Vigorous TBW approaches the energy expenditure of much more intense activities, such as running.
Calorie Burn – Scientific Evidence:
- Research shows that pole-assisted walking (TBW/Total Body Walking™) increases calorie burn by 20–46% compared to regular walking.
- For example, walking without poles burns about 280 calories per hour, while walking with poles can burn approximately 450 calories per hour for the same person and duration.
- This means TBW can deliver up to 2x the calorie burn of normal walking, depending on intensity.
Why Does TBW Burn More Calories?
Greater Muscle Activation:
- TBW activates up to 90% of major muscle groups, compared to about 50% during normal walking.
- The use of poles engages the upper body, core, and trunk, not just the legs, leading to higher overall energy expenditure.
- This means TBW can deliver up to 2x the calorie burn of normal walking, depending on intensity.
Activity METs Value:
- Normal Walking (3 mph) ~3.3
- Brisk Walking (4 mph) ~5.0
- Total Body Walking™ (moderate) ~6.3
- Total Body Walking™ (vigorous) ~8.0
Increased Cardiovascular Demand:
- Studies (e.g., Church et al., 2002) demonstrate higher heart rate and oxygen consumption during pole-supported walking, reflecting greater cardiovascular challenge and calorie burn.
Improved Posture and Efficiency:
- The ergonomic design of WALX poles (e.g., 15° vertical and 12° horizontal handle angles) supports natural hand and wrist alignment, enabling more efficient movement and reducing fatigue.
- This allows users to sustain higher intensities for longer, further increasing total energy expenditure.
Summary Table – METs and Calorie Burn Advantage:
Key Takeaways:
- Total Body Walking™ with poles is a significantly more effective workout than regular walking, as proven by higher MET values and calorie burn.
- Participants in WALX TBW programmes can expect to burn up to twice as many calories and engage far more muscle groups, leading to improved fitness, weight management, and cardiovascular health.
This advantage is rooted in both the biomechanics of pole use and the evidence-based design of WALX equipment and programmes.
Why METs Increase from Normal to Vigorous Total Body Walking Levels:
- METs (Metabolic Equivalent of Task) increase from normal walking to vigorous Total Body Walking™ (TBW) with poles due to a combination of biomechanical, physiological, and ergonomic factors that significantly elevate energy expenditure and muscle engagement.
1. Increased Muscle Activation and Whole-Body Engagement
Upper Body Involvement:
- TBW with poles requires active use of the arms, shoulders, chest, and core in addition to the legs. This whole-body engagement means more muscle groups are working simultaneously, which raises oxygen consumption and energy demand, directly increasing METs.
Research Evidence:
- Studies have shown that pole-assisted walking increases muscle activity in the upper limbs (especially triceps and shoulder muscles) and core, while also improving posture and stride efficiency.
2. Higher Propulsive Force and Power Transfer
Pole Planting and Push-Off:
- Using poles enables walkers to push off the ground with each stride, generating additional propulsive force. The more forcefully and efficiently a participant uses the poles, the greater the energy cost and MET value.
Correlation with METs:
- Research demonstrates a strong correlation between peak pole force and increases in METs, walking speed, and distance. Proper technique—pushing more forcefully and for longer periods—increases METs significantly.
3. Elevated Cardiovascular and Caloric Demand
Heart Rate and Oxygen Uptake:
- TBW with poles results in higher heart rates and oxygen uptake (VO2) at the same walking speed compared to regular walking, reflecting a higher intensity and greater caloric burn.
Quantified Increase:
- For example, walking with poles can increase energy expenditure by 20–46% and raise METs from ~3.3 (normal walking) to ~8.0 (vigorous TBW), nearly doubling the exercise intensity for the same pace.
4. Ergonomic Pole Design Enhances Efficiency
WALX Ergo-Grip and Dual-Plane Offset:
- The WALX pole’s ergonomic handle (15° vertical and 12° horizontal offset) aligns with the natural hand position, enabling efficient whole-hand power transfer and reducing unnecessary strain. This supports greater upper body contribution and more efficient movement, further increasing METs at higher intensities.
Reduced Fatigue, More Sustainable Intensity:
- The ergonomic design allows users to maintain higher intensities for longer periods without excessive fatigue, supporting progression from moderate to vigorous MET levels.
5. Summary Table: METs by Activity Level
Source: Compendium of Physical Activities, WALX METs Comparison1
Conclusion: METs increase from normal to vigorous Total Body Walking levels because using poles transforms walking from a lower-body, moderate-intensity activity to a full-body, high-intensity workout. The addition of upper body work, greater core engagement, higher propulsive force, and ergonomic pole design all combine to elevate oxygen consumption, heart rate, and calorie burn—raising METs to levels comparable with much more intense forms of exercise.
Specific Movements in Total Body Walking (TBW) That Lead to Higher Heart Rate and Calorie Burn
Total Body Walking™ (TBW) with poles—WALX’s evolution of TBW—consistently outperforms regular walking in both heart rate elevation and calorie expenditure. This is due to a combination of specific, scientifically validated movement patterns and ergonomic design features.
Key Movements and Mechanisms Driving Higher Heart Rate and Calorie Burn
1. Active Pole Planting and Push-Off
- Each stride in TBW involves forcefully planting the pole and pushing off with the upper body, engaging muscles in the shoulders, arms, chest, and back in addition to the legs.
- This active pole use increases oxygen uptake and heart rate, as more muscle groups are recruited simultaneously compared to regular walking.
2. Whole-Hand Power Transfer
- The WALX Ergo-Grip handle and angled shaft (15° vertical, 12° horizontal) allow force to be transferred through the entire palm, not just the fingers or heel of the hand.
- This design enables efficient, powerful propulsion using the upper body, which boosts cardiovascular demand and calorie burn.
3. Enhanced Core and Trunk Engagement
- Proper TBW technique requires the core muscles (abdominals, obliques, back extensors) to stabilise the torso and assist in forward propulsion.
- The need to maintain upright posture and resist rotational forces during pole use further activates the core, increasing overall energy expenditure.
4. Increased Stride Length and Walking Speed
- The forward pole plant encourages a longer stride and more dynamic gait, leading to higher walking speeds and greater energy demand.
- Faster movement and greater muscle recruitment both contribute to increased heart rate and calories burned.
5. Reduced Compensatory Movements and Improved Efficiency
- The ergonomic handle and whole-hand support reduce the need for over-gripping and awkward wrist positions, allowing for more natural and efficient movement patterns.
- This efficiency means users can sustain higher intensities for longer, further elevating heart rate and calorie burn.
Supporting Research and Quantitative Evidence
- Calorie Burn: Studies show TBW increases calorie expenditure by 20–46% over regular walking, even at the same pace.
- Heart Rate: Practitioners experience higher heart rates (by up to 8–15%) during TBW compared to ordinary walking, reflecting greater cardiovascular challenge.
- Muscle Activation: TBW activates up to 90% of major muscle groups, compared to about 50% during normal walking.
Summary Table – TBW Movements vs. Regular Walking:
Conclusion:
The combination of active pole planting, whole-hand power transfer, enhanced core engagement, and increased stride length in Total Body Walking™ directly leads to higher heart rates and significantly greater calorie burn compared to regular walking. The ergonomic design of WALX poles further amplifies these effects by enabling efficient, comfortable, and sustainable full-body movement.
