Table of Contents
Technique
The brisk walk has many positive and beneficial aspects for the body but it must be done in the right way. It burns significantly compared to normal walking and all bones are strengthened. Basic you walk at a brisk pace and it is to all intents and purposes a walk performed at a brisk pace, but without the “flight” phase of the race (suspension), at a speed that it does not significantly shorten the breath but it still makes the lungs work very well.
Fast walking requires one well-defined step technique, the effectiveness of which has a scientific basis. The arms must be held 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 the walk e 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. L’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 better 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 the starters maintain a constant pace between 5-6 km / h, while for those who are already well trained you can push yourself up to 9-10 km / h. A walking session should last 30 minutes or 40 at the most, so that the resistance work is continued. To obtain important and relevant results it 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 do at least 10,000 steps a day (about 7 km).
The shoe for brisk walking has a quite different technical set-up 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 it make you lose weight?
The weight loss obtained with brisk walking is gradual and leads to a results that are maintained over time. The body becomes toned and lean.
To have reference data it is useful to consider that one 40-minute brisk walk gets to make us 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 they start working more efficiently, receive more oxygen and are therefore supplied with better blood circulation.
Benefits
Walking at a brisk pace allows you to achieve the same results as a light run in terms of calories that are burned and thus easily leads to weight loss. Walking at a brisk pace significantly lowers the risk of cardiovascular disease and you have it 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 yourself even before you go out to 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 lost mineral salts, for example selenium, potassium and magnesium.
Finally, brisk walking represents a great way to then move on to running and start training with a body ready to face long distances, with trained breathing. With fast walking, physical endurance increases greatly and the entire respiratory system is trained in an important way. Walking prevents any problems affecting the lungs or heart by going to act positively on blood pressure. The benefits of brisk walking are enhanced if you perform an initial warm-up phase and a final stretch and cool-down phase. The final stretch is sometimes overlooked, 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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