This prevents joint pains and stiffness especially for people with a reduced range of motion or those who lead a sedentary life. Brisk walking is a great way to lubricate and strengthen your joints.It reduces the levels of cholesterol, triglycerides, plaque, and blood pressure, which in the long run prevents heart diseases. Brisk walking improves your cardiovascular health.This benefit of brisk walking for weight loss not just gives you a toned body but also saves you from serious chronic health conditions such as diabetes, kidney problems, hypertension, and heart attack. By helping you burn more calories and build lean muscle, brisk exercise promotes weight loss.This helps in preventing and managing diabetes better. One of the most important brisk walking benefits is that it helps reduce your blood sugar levels.There are great advantages of brisk walking not just for your physical health but also for your mental health. For example, add squats or lunges once every fifteen minutes. Incorporate calisthenics in your walk.Thinking about how to do brisk walking for weight loss? Incorporate stair walking in your brisk walk.Try lateral or backward walking for a minute during your walk.Wondering how to do brisk walking for weight loss? Increase the duration of your walk.For instance, walk as fast as you can for a minute then get to your normal pace. However, ensure that you use weights only 2-3 times a week on your walks. You can use hand weights or ankle weights. Using weights intensifies the benefits of your brisk walking.Whether you are brisk walking for weight loss or any other objective, here are some ways to challenge yourself more: Just like any other exercise, brisk exercise may also become boring. How to make your brisk walking exercise more challenging? If you get breathless while walking and talking simultaneously, you are brisk walking. If you can talk comfortably while walking, you may be walking fast but not brisk walking and need to pick up the pace. Instead, you need to just start talking while walking fast. The talking test: This measure of brisk walking doesn’t require any readings or maths.Your steps can be measured using your smartphone or a pedometer. Steps per minute: If you walk at least 100 steps per minute, you are brisk walking.The higher end of your target heart rate is calculated by multiplying 220 bpm minus your age by 0.85. ![]() The lower end of your target heart rate is calculated by multiplying 220 bpm minus your age by 0.50. So if a person is 35 years, their maximum heart rate will be 220-35= 185 bpm. Your target heart range is measured by subtracting your age from the maximum heart rate. According to the American Heart Association, during a moderate-intensity exercise, your target heart rate is around 50-70% of your maximum heart rate. Heart rate test: A way to measure if you are brisk walking is by measuring your heart rate.Here is how you can test if you are walking fast enough: Here are some ways to measure if your walking qualifies as brisk walking. Though it may look like a simple exercise, brisk walking needs to be understood well to make it a worthy part of your routine.īrisk walking doesn’t mean walking faster than your normal pace. ![]() How do you know if you are brisk walking? If you are a beginner, start doing the brisk walking exercise 15-20 minutes a day and gradually increase the duration. You can swing or pump them while doing the brisk walking exercise.
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