The benefits of fast walk they are strengthened if you perform an initial warm-up phase and a final stretch and cool-down phase. Walking prevents any problems affecting the lungs or heart by acting positively on blood pressure. Walking at a brisk pace, or practicing the power walking, improves cardiovascular health, relieves stress and stimulates the weight loss
What is brisk walking, what are the benefits and how is the technique performed? Let’s find out in detail
The brisk walk or sports walk is a physical activity that involves the most daily gesture for the human motor machine: walking. What distinguishes it from the simple walks that each of us does every day? The fact that the latter requires sustained exercise and a scientifically defined movement technique. In short, not just a preparatory activity, but a real discipline
The Fast Walking Technique
Brisk walking has many positive aspects and benefits for the body but it must be done in the right way. It burns in an important way compared to normal walking and all the bones are strengthened. Basically you walk at a brisk pace and it is in effect a walk performed at a brisk pace, but without the “flight” phase of the race (suspension), at a speed that does not significantly shorten the breath but still makes you work a lot lungs well.
Fast walking requires one well-defined step technique, the effectiveness of which has a scientific basis. The arms should be kept close to the body and with the elbows bent; they are made to oscillate in an alternating way and follow the counter-torsion movement of the torso, while the pelvis remains mobile and follows the step. The body sways but not excessively, the chin is in line with the chest, the neck does not extend back and is not rigid. The whole body participates in walking and abdominals and buttocks are constantly activated, to maintain an excellent postural balance. The whole foot participates in the movement and the foot roll is completely executed. The ankle supports and supports the movement. The support starts from the heel, to go to the sole and then to the toe, where the big toe provides the final push. Leaning the torso forward should be avoided and the steps should remain short but quick. It would be preferable to avoid walking on asphalt so as not to give too much impact to the joints and create microtrauma to the spine.
It is about fast walking when the intensity of work closely coincides with the speed at which you decide to walk. Usually those who start maintain a constant pace between 5-6 km / h, while for those who are already well trained you can go up to 9-10 km / h. A walking session should last 30 minutes or 40 minutes at the most, so that the endurance work is continued. To obtain important results e relevant should be practiced at least three times a week. When you become an expert it is recommended to increase the pace and get to walk at a brisk pace daily for one or two hours per session. To feel good, however, it would be necessary to take at least 10,000 steps a day (about 7 km).
The shoe for fast walking has a very different technical structure from running shoes. It is also a good idea to have a device that allows you to monitor your heart rate in training. Watches and heart rate monitors are used to monitor your heart rate and avoid repeatedly reaching your maximum heart rate. The best would be to combine brisk walking with a workout, such as walking in the morning and a full-body workout in the evening.
Does brisk walking make you lose weight?
The slimming that is obtained with fast walking is gradual and leads to results that are maintained over time. The body becomes toned and lean.
To have reference data it is useful to consider that a walk of 40 minutes at a brisk pace gets us to burn about 250 calories. With this type of physical practice, all the energy metabolism is activated and the muscles of the body gradually strengthen. The energy demand that active brisk walking has repercussions on all the organic functions of the body with the result that the organs begin to work more efficiently, receive more oxygen and are therefore supplied with better blood circulation.
The benefits of brisk walking
Walking at a brisk pace allows you to achieve the same results as a light run in terms of calories that are burned and therefore easily leads to weight loss. Walking at a brisk pace significantly reduces the risk of cardiovascular disease and has the same effects on mood, which greatly improves. Going briskly also reduces the impact and benefits the ligaments. The body feels light. If you take a brisk walk in the sun, always wear sunscreen and remember to hydrate even before you go out for a walk. However, always try not to do the brisk walk in the central hours of the day. At the end of the walk you can also drink coconut water to replenish the lost mineral salts, for example selenium, potassium and magnesium.
Finally, brisk walking is a great way to move on to running and start training with a body that is also ready to face long distances, with trained breathing. With brisk walking, there is a lot of growth physical endurance and the whole respiratory system is trained in an important way. Walking prevents any problems affecting the lungs or heart by acting positively on blood pressure. THE benefits of brisk walking they are strengthened if you perform an initial warm-up phase and a final stretch and cool-down phase. Sometimes the final stretch is neglected, but it is an important way to oxygenate the muscles well, give benefits to the tissues and strengthen the whole body.
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