about walking you need to know these things
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As people's exercise methods become more diverse, brisk walking has also become the first choice for many people to exercise.Many people engage in brisk walking every day because it is simple, convenient, and effortless, making it popular among the general public. Moreover, brisk walking does not have specific venue restrictions, making it suitable for the whole family, and people of all ages can participate.
Many people think that brisk walking is just about taking big steps and walking fast. If you think so, you are greatly mistaken! While brisk walking is indeed simple, achieving the 'fitness' effect is not something that can be done casually.
Brisk walking is not only a form of exercise but also represents a lifestyle attitude. It is gradually becoming a new trend in fitness.
Brisk walking is a form of exercise that falls between strolling and racewalking. It advocates for large strides and fast walking to improve limb balance, making it a low-investment, high-output aerobic fitness exercise.
Brisk walking can improve basic activity ability, environmental adaptability, and disease resistance. While increasing energy consumption, it also improves and enhances the body's metabolic mechanisms, making it an important means of preventing and treating metabolic diseases.
Brisk walking can also gradually strengthen the myocardium, effectively preventing cardiovascular diseases. In addition, it can improve respiratory system capacity, effectively prevent muscle atrophy and skeletal joint function degradation, and prevent the decline of the nervous system's command ability, thus preventing dementia.
The biggest difference between brisk walking and running is that brisk walking relies on the legs to propel the body, while running involves a series of center-of-gravity shifts. When running, the body relies more on core muscle strength during the continuous actions of landing, leaning forward, and bouncing up. The range of leg movement is also larger, requiring better flexibility and softness.
As for brisk walking,the arms should swing naturally and relaxed, with a smaller range of motion compared to running. There is no need to deliberately increase the force of the swing; just relax and be natural.The speed of brisk walking should feel comfortable, natural, and rhythmic.
The correct posture for brisk walking is to keep your head up and chest out, with the heel touching the ground first, followed by the entire sole, and then the toes leaving the ground, repeating this cycle.
1. Correct posture is very important
When brisk walking, stand straight with your chest out, relax your shoulders, and swing your arms naturally. The correct posture is to look straight ahead, tuck in your chin, and tighten your abdomen slightly. Keep your chest slightly out and abdomen slightly in, do not use force on your shoulders, bend your arms slightly, and gently clench your fists. Swing smoothly and move your steps with force from the waist, taking brisk and large steps. Land on your heels and push off with your toes.
2.Keep up with the rhythm of brisk walking
Rhythmic brisk walking can exercise cardiopulmonary function. Generally, brisk walking is divided into relaxed walking and fast walking. The step frequency for relaxed walking is 50-70 steps per minute, and for fast walking, it is about 150 steps per minute. Breathing during brisk walking should be rhythmic, generally inhaling for 2 steps and exhaling for 2 steps.
3. The speed of brisk walking matters
The most suitable brisk walking speed is more than 120 steps per minute, with a speed of 5-6 kilometers per hour. During exercise, it is best to control the heart rate at 120-150 beats per minute, feeling slightly tired and short of breath. To increase intensity, you can increase the range of arm swings and consciously clench your fists when your feet touch the ground. It is best to walk 10,000 steps a day, about 7,000-10,000 meters.
4. Gradually extend the walking time
If you are a beginner in brisk walking, you can start with a frequency of three times a week, with 20 minutes of walking as an initial goal. After gradually adapting, you can increase the time each time until you can walk for 30 to 45 minutes at a time. Remember, do not exert too much force at the beginning or try to walk for too long, as this will increase the likelihood of injury.
5. There are also requirements for walking attire
Brisk walking shoes should be lightweight, soft, with thick and elastic soles. The curvature of the sole should match the foot, with some space at the toe, not too tight on the instep, and fitting at the back of the ankle.
People who exercise regularly are advised to change their sports shoes every six months. Clothing should be lightweight and easy to sweat in, prioritizing comfort. In autumn and winter, keep warm.
6. Try to choose flat venues
When choosing a venue for brisk walking, the ground should be stable and flat, as uneven ground can easily cause foot injuries. Beginners should avoid hilly areas or places with heavy traffic, and areas with polluted air are also unsuitable for brisk walking.
7. Maintain a balance between eating and exercise during brisk walking
Brisk walking stimulates appetite, so be mindful of controlling energy intake after exercise, especially high-fat foods. Drink 150-200 milliliters of water every 15-20 minutes during brisk walking. If the walking time exceeds 1 hour or you sweat a lot, you can drink sports drinks in moderation during and after exercise.
Compared with cycling,fitness,swimming, and other forms of exercise, brisk walking is popular because of its low participation threshold while maximizing the benefits of exercise and health.
For those who are willing to exercise but reluctant to move, brisk walking is undoubtedly the best form of exercise! However, just understanding the benefits of brisk walking is far from enough. To achieve physical and mental pleasure through brisk walking, get moving now!
Besides running, what other sports do you love?
Come to the comment section and write down your answer~