4/28/2023 0 Comments Brisk walkingAs time progresses and you build fitness while maintaining proper technique, you can include more or longer fast-paced sessions into your routine. These interval-type sessions can consist of one to two minutes on (at your faster pace) followed by one to two minutes off (a slower, recovery pace). Because of this, you’ll reap multiple benefits like reducing your risk of experiencing a stroke, heart disease and can even cut down your risk of a heart attack. ![]() 5 Using arm motion and a powerful stride can boost your heart rate into the moderate-intensity zone or even beyond it into the vigorous zone. Walking at a brisk pace can bring up your heart rate, meaning you’re strengthening you heart and therefore lowering your blood pressure in the process. Finish your walk at your normal pace.Īnother way to do it is to set aside one or two of your weekly walks to focus on upping your speed. When you can walk briskly for 15 to 30 minutes, you can use your new brisk walking technique to build fitness and ensure you get the recommended 150 minutes of moderate-intensity exercise each week. After you’ve warmed up, walk at your faster pace for two five minute blocks, resting for a few minutes in between to recover. If you are a beginner, or if you cannot afford to exercise for long periods of time, consider doing 10 minutes each day to begin with, and start by walking at a slightly faster pace than you are used to. Brisk walking (at least 3 mph) is a moderate intensity physical activity and evidence-based intervention for promoting physical activity. If your normal walk is 30 minutes, continue walking at the pace you’re comfortable with for the first 10 minutes. Brisk walking is recommended to be done 30 minutes a day, 5 times a week. One method is to ease into your faster walking (or power walking) speed by giving it a try during your current workouts. You can approach this in a few different ways. Any time you attempt to increase your walking speed or try a different technique like brisk walking, power walking or race walking, it’s important to start slow and ease into the activity to avoid injury.
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