How to walk briskly properly to slim waist health?

Brisk walking is an intense exercise you can do at home without going to the gym to use assistive equipment. Exercise for 30 minutes a day will help your body sweat more and reap many health benefits.

The effects of brisk walking are to help you lose weight, improve heart health, lower blood pressure, lower blood sugar and improve mental health. However, you need to know how to perform brisk walking exercise along with the notes when doing it to get the maximum health benefits.

Let’s find out what brisk walking is, the right speed when walking briskly and the notes when doing this exercise so you have a good exercise method for your health.

Brisk walking is an exercise that doesn’t require any equipment

What is a brisk walk?

Brisk walking is a method of high-intensity cardio exercise that is done quite simply but brings health benefits and improves physique. This is an exercise that helps you burn a lot of calories whether done indoors or outdoors without any equipment other than a good pair of sneakers.

If you want to increase the difficulty of this cardio exercise, you can combine brisk walking with light weightlifting, going uphill, or strength exercises such as knee raises, hip and glutes.

Brisk walking intensity every week

The American Heart Association recommends 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week.

If you’re following the recommendation to exercise at a moderate pace for 150 minutes per week, then you should be walking briskly for 30 minutes a day, evenly spaced 5 days a week. If walking for 30 minutes at a time doesn’t fit your schedule, you can split the exercise into 3 10-minute walks or 2 15-minute walks per day.

Once you get used to the intensity of your workout, you can walk at a brisk pace for longer periods of time to get more benefits. For example, you will burn more calories if you walk at 6.5km/h for 35 minutes than if you walk at 5km/h for 20 minutes.

How to determine speed when walking briskly

To walk briskly properly, you need to pay attention to your walking speed by measuring your target heart rate, counting your steps as well as checking your breathing.

1. Measure target heart rate

One way to determine if you’re walking fast enough is to measure your target heart rate. A safe target heart rate during exercise for adults is 50-85% of maximum heart rate. Your target heart rate calculation will help you get the most out of your workout.

According to the American Heart Association, the target heart rate during moderate-intensity exercise is about 50 to 70 percent of your maximum heart rate. The target heart rate when exercising at high intensity is about 70-85% of maximum heart rate.

• Maximum heart rate: The formula to calculate maximum heart rate is to subtract your age from 220 beats per minute. So if you are 40 years old then your maximum heart rate is 220 – 40 = 180.
• Low-intensity target heart rate: The formula for low-intensity target heart rate is: (220 – your age) x 0.5. So if you are 40 years old, the formula will be (220 – 40) x 0.5= 90.
• Target heart rate: For the highest target heart rate, the formula will be: (220 – your age) x 0.85. If you are 40 years old then the formula will be: (220 – 40) x 0.85 = 153.

If you’re not sure what your heart rate should be in 1 minute during exercise, measure your heart rate by doing the following:

• Step 1: Place the index and middle fingers of your right hand on the inside of your left wrist until you feel a pulse.
• Step 2: Get a second timer and count the number of beats you feel within 30 seconds.
• Step 3: When you have the number of heartbeats within 30 seconds, multiply this number by 2 to get the heart rate within 1 minute. For example, if you counted 55 beats in 30 seconds, your heart rate would be 110 beats per minute (55 x 2).

2. Step count

Another way to measure your walking speed is to count your steps. A study published in the British Journal of Sports Medicine found that if you walk at least 100 steps per minute, you’ll be walking fast enough to reap significant benefits.

You can use the fitness and health tracker to see how many steps you’ve walked a day, how long you’ve worked out, and how many calories you’ve consumed. This device can also help you measure your heart rate, monitor sleep, notify calls and messages, and more.

3. Talking test

The third way to find out your walking speed is to talk and check your breath through these 3 suggestions:

• Fast pace: If you can talk comfortably with a few breaths, you’re probably walking at a brisk pace at a moderate intensity.
• Very fast pace: If you can’t talk easily because you’re out of breath, you’re running very fast.
• The pace is too slow: If you can sing out loud while walking, the pace is probably too slow to be considered brisk walking. At this time, increase your speed to adjust the speed faster.

Note when doing walking cardio exercise

In the process of doing walking cardio, you should pay attention to your posture as well as your daily routine to enhance the benefits of the exercise.

Pose to perform brisk walking technique

To get the most out of brisk walking and avoid injury, pay attention to your posture when walking briskly.

• Keep your back straight and breathe evenly
• Look straight and don’t lower your head
• Walk with a steady gait, rolling your feet from heel to toe
• Gently swing your arms or push them slightly with each stride
• Relax your neck, shoulders and back, but don’t lean forward

Build healthy habits

To make the exercise effective, pay attention to build healthy living habits according to the following tips:

• Eat in moderation and healthy: You should eat in moderation and healthy to recover your body after exercise. If you want to lose weight, you should not fast, but just limit foods with high calories.
• Provide enough water for the body: You should prepare a sports drink to provide water for the body before, during and after exercise. However, you should only drink a sip of water at a time, not drinking too much to damage the kidneys.
• Get enough sleep: Getting enough sleep helps you stay awake and maintain energy for effective exercise, avoiding unwanted injuries.
• Consult your doctor before exercising: You should consult your doctor before doing cardio if you have cardiovascular disease, diabetes, blood pressure …

Brisk walking, even for just 10 minutes at a time, can give you many health benefits. Make a plan to stick to exercise to boost brain function, improve sleep, manage weight and prevent many diseases. Before starting an exercise program, you should also see your doctor if you have health problems for advice on the right exercise method.