Brisk walking is similar to normal walking but at a higher pace that can make your walk closer to a workout. It is considered one of the most effective, easiest cardio workouts. It requires no special equipment, just a good pair of sneakers and your willingness to be active. Al you have to do is maintain a high pace throughout the workout to give your hearth and lunges the training they need. If you are looking to start training using this sport, here is how to make a great workout out of brisk walking.
What is considered a brisk walk?
There are 3 main characteristics of a brisk walk:
1. Your heart rate
For a walk to be considered brisk it should raise your heart rate to 50 to 80% of its maximum capacity. This target rate reaps the benefits of the workout.
2. The number of steps you are making per minute
According to studies, you can walk 100 steps per minute so your walk is considered brisk, and a good workout. Use a fitness tracker like StepChain to track your steps.
3. Try talking while walking
If you are walking at a normal pace, you might be able to keep up a conversation with your friend. However, at a higher pace, you should not be able to do so.
The benefits of brisk walking:
You might not have thought of brisk walking as a good workout, however when you get to know its various benefits you might change your mind. Brisk walking can offer you:
1. Weight loss: fast walking will raise your heart rate and help you burn more calories than you think. It can increase your lean muscle mass and improve your mood making you want to be active even more.
2. Improved cardiovascular health: studies have proven that walking 5 times per week can decrease your chances of heart disease. This is what regular cardio does to you, as well as lowering your bad (LDL) cholesterol levels.
3. A decrease in your blood pressure
4. Lower blood sugar: practicing brisk walking regularly can raise your insulin sensitivity which means that your muscle cells will use insulin better to transform glucose into energy.
5. Better mental health: exercising can improve your self-esteem, sleep, and brainpower leading to better mental health.
How to boost your calorie burn with brisk walking?
Use these strategies:
1. Walk uphill
Inclinations make your lungs, muscles, and heart work harder, which will burn more calories. Use your treadmill to set the incline to your walk and pump it up.
2. Add interval training
HIIT (High-intensity interval training) is a good way to add intervals. You could include walking uphill for 5 minutes at a fast speed and then walk slowly on flat terrain for almost 3 minutes, and repeat the circuit for 20 to 30 minutes. Such workouts can help reduce body fat and burn lots of calories in a short period.
3. Carry hand weights
We recommend you carry light weights that bring no harm to your body but add some effort to your walk.