Nowadays, many people turn to focus on health. both about food and exercise By exercising, one that is popular is running, both short-term and long-term. Or simply called a marathon, but for some people, such as arthritis patients, the elderly, those who are overweight. May have to switch from running to walking briskly, which can help to be healthy. reduce the risk of disease and help burn calories almost no different from running Plus, walking briskly in the right way has less impact than running.
Acquaintance with brisk walking
Brisk walking is a moderate intensity exercise. Moderate-intensity exercise Typically, “brisk walking” is defined as walking at least 3 miles (about 5 kilometers) per hour, or about 100 steps per minute. On a treadmill, that is 3.5 miles per hour. The body must feel hot. and sweating His heart rate gradually increased until he began to breathe harder. able to talk while walking but can't sing But if you are someone who exercises high intensity on a regular basis. You may need to walk at a pace of 4 miles per hour. So the heart rate will increase. to the point of being called fast walking
Correct walking technique
Walking briskly for exercise is different from normal walking. If we learn the technique and can walk fast properly. The faster you walk, the more you will see results. And help reduce the risk of injury as well. The correct fast walking posture is as follows.
- Stand up straight, eyes looking straight ahead. don't look down on the floor
- Keep your chin parallel to the floor. not tense the jaw To keep the neck and back from tense.
back straight Slightly contract your abdominal muscles.
- Bend the elbows 90 degrees, arms and elbows against the body loose hand Swing your arms comfortably, alternating with your strides. If you step on your right foot, swing your left arm forward. and must not raise the hand higher than the chest level
- bend your knees slightly When walking, you should only move around the waist. Let the front leg land on the ground with the heel down first. The hind legs are straight, the toes rest on the floor.
- Twist the hips from front to back. not twisted sideways
In addition to the correct way to walk fast Dress is another thing that should be given importance. You should wear walking or running shoes that are soft, flexible, and cushioning. especially around the ankle Do not wear hard-soled shoes or shoes with the same sole. Because it may make it difficult to walk, walk in the wrong position or cause injury. As for clothing, wear breathable clothing. and must not be so stubborn that it can cause stumbles and fall
How do you walk fast?
help lose weight
Walking faster is known as an effective weight loss exercise. Can help burn calories as much as running. Regular brisk walking can help you lose weight. Especially brisk walking at least 15 minutes a day after meals.
Helps increase bone and muscle strength
Brisk walking can help keep your muscles strong. and more durable You may feel pain in your muscles when you first start walking briskly. But if done for several days in a row, your muscles will gradually stronger and more durable
Helps keep the heart and blood vessels strong
If anyone finds that cardio exercises in the fitness center, such as cycling, running for hours on the treadmill, are too boring and tiring. Maybe try to walk faster. Because walking briskly will help strengthen bones and muscles. It also improves your cardiovascular system.
Helps to tighten thighs and hips.
Walking briskly with the right posture every day At least 20-30 minutes a day is another way to strengthen your gluteal muscles and thighs.
help strengthen the immune system
Several studies indicate that A brisk walk for at least 30 minutes a day increases lymphocyte white blood cells called T-cells and other cells. that play an important role in the immune system Thus helping our immune system to be better.
eliminates stress
Walking briskly is not only good for your physical health. but also good for mental health because it reduces stress improve mood It also helps develop the brain. From the research study, it was found that Brisk walking improves memory in older people. Stimulates creativity in young people It also helps increase the efficiency of students' learning as well.
I want to walk fast to get healthy. How long should it be each time?
The proper walking time depending on age and the body of the exerciser For teenagers or 20s, it's best to walk for no more than an hour if your body is able. For people in their 30s and 40s, it's best to walk no more than an hour at a time. should take a break from time to time As for those aged 50 years and over, they tend to have bone problems. Bone mass began to decline. So you shouldn't walk faster than 30 minutes at a time, and don't forget to take breaks from time to time.
A brisk walk will work. and make them healthier only when done in the right way Do not force the body too much to the risk of injury. And should start slowly before gradually increasing the speed.
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