Contents:
- Medical Video: How to Walk Faster | Power Walking
- Get to know brisk walking and its benefits for your body
- Techniques do brisk walking brisk walking
- 1. Posture runs
- 2. Movement of the arm
- 3. How to step foot
- The things you need to pay attention to during brisk walking
Medical Video: How to Walk Faster | Power Walking
Want to exercise, but don't want to bother using special tools or go to the gymwhich is expensive? Brisk walkingcan be your choice. Even though it sounds foreign, this type of exercise is just like brisk walking. Besides being simple, you can do this exercise yourself, with a partner, or with family. Fun is not it?
Intrigued what are the benefits brisk walking and how do you do it? Consider the following review.
Get to know brisk walking and its benefits for your body
Brisk walking is a type of exercise by walking faster, though not as fast as running. This exercise speed rule is one kilometer in 12 minutes or a distance of 5 kilometers within one hour. You can calculate the speed of the road with the help of sports watches or applications on your mobile.
Quoted from the Live Strong website, according to the American Heart Association journal published in February 2013,brisk walking has several benefits, such as reducing the risk of high blood pressure, high cholesterol levels, and diabetes.
You can do this exercise at any time, on holidays or after work. You only need to adjust your time and footsteps. To increase walking speed, the key is to position the body, steps, and synchronous hand and foot movements. As long as you walk, count the rhythms of your feet to make it more enjoyable.
Techniques do brisk walking brisk walking
This sport is different from ordinary walking. There are several techniques that you need to apply to do brisk walking, among others:
1. Posture runs
- Stand straight, do not bend your shoulders or your back
- Do not lean forward or backwards
- Keep your eyes forward
- The head and chin are straight forward so as not to make the neck muscles and back become tense
- Lift your shoulders up and down, move this one time while walking
2. Movement of the arm
- Bend your arms in a 90-degree (right-angled) angle and your second hand
- The movement of one arm forward is against the foot; right hand with left foot moving forward
- Your hand moves forward and backward; the fist must be parallel to the chest
- When your arms move forward and backward, keep your arms pressed against your sides
- Don't carry anything in your hand when walking fast
3. How to step foot
- When stepping on your feet, make sure the heel touches the ground first
- Give a strong push to the tip of your foot
- Make sure the movement of the hips when you step your feet does not change your body position
- Take steps wide enough, but don't get too wide which can cause injury. Stepping too narrow also makes you tired.
The things you need to pay attention to during brisk walking
When you first make a brisk walk brisk walking as an exercise, it's natural for the shin to feel painful. This condition will usually disappear if you are used to it. Therefore, do a warm up exercise before starting the exercise.
The more often you do the exercises, you can increase your footsteps and train your breathing better. To keep your body fit and healthy, do this exercise for 150 minutes every week.
When you can walk fast for 15 to 30 minutes, you can use the brisk walking technique to build fitness and make sure you get 150 minutes of moderate intensity exercise every week.
