3/2/2024 0 Comments Define briskOne study published in Medicine & Science in Sports & Exercise found that taking more steps per minute can help keep insulin levels under control and reduce body mass index. This means faster types of walking, like brisk and power, will burn more calories than a gentle stroll, so if you want to lose weight by walking, you should pick up the pace. The faster you walk, the more demand it puts on the cardiovascular system because your heart rate will increase. (Image credit: Getty Images) What are the benefits of different types of walking? For building cardio and endurance strength, you can find one hill and walk up and down it multiple times as a 'hill repeat' exercise."ĭepending on where you're heading, Bartlett-Hackenmiller also recommends heading out with a friend, partner, or family member - especially as a novice walker. "If you're looking to boost your walking exercises, power walking is also a fantastic activity for people looking to improve their fitness as it can help build both strength and endurance. "One good method to follow is to only add 10% of distance each time you go out so as not to over-train. "Once you're comfortable with those trails, try adding more distance for added endurance, or find a trail that includes some hills to really start engaging those strength skills," she says. She and her husband lead workshops combining mountain biking, hiking, kayaking, integrative wellness topics, and the practice of Japanese forest bathing. Suzanne Bartlett Hackenmiller, MD, is the Chief Medical Advisor at Alltrails and a physician certified by the American Board of Obstetrics and Gynecology and the American Board of Integrative Medicine. Suzanne Bartlett-Hackenmiller, Chief Medical Advisor at Alltrails, also tells Fit&Well that for beginners, she recommends finding 'easy' rated trails that are short in distance and have little elevation change. Try to avoid overstriding as well keep to faster, shorter strides.ĭr. As you walk, you want to keep your arms at that 90-degree angle and pump them backward and forwards. Power walking is generally done at a pace of around 4-5.5mph. Tuck your bottom in, tip your pelvis forward slightly and hold your arms comfortably at 90 degrees by your side. Good posture is everything - stand tall, relax your shoulders and pull your abdominal muscles in slightly (but don't tense them). Power walking requires slightly more technique. Brisk walking is done at a pace of around 3mph, or 100 steps per minute, according to the CDC. Keep your back straight, your shoulders relaxed, and your head facing forward. Whether you prefer walking with the best workout earbuds and a podcast or being mindful of your surroundings, keep to a slow, steady pace and enjoy yourself. Besides walking shoes, you don't need to wear any particular clothing or buy any equipment because it's not designed to work up a sweat so much as to increase your mental well-being. (Image credit: Getty Images) How to get started with each type of walkingĪt its most basic level, walking requires no real instruction. Put simply, walking tends to involve flat surfaces, whereas hiking involves different terrains, ascents, and descents. You might be wondering what the difference is between hiking vs walking. This engages the arms, shoulders, back, and core. You set off holding a pole in each hand and generally place each pole on the floor as you walk while stepping forward on the opposite leg. What is Nordic walking? This slightly more unusual type of walking involves walking on reasonably flat terrain at a brisk, athletic pace using poles to propel yourself forward. Power walking is done at a quick jogging pace and uses rigorous arm movements at a 90-degree angle to build cardiovascular endurance. You might have spotted power walkers at your local park or even as part of an organized race. According to a study published in the British Journal of Sports Medicine, walking at a brisk pace reduces your risk of developing cardiovascular disease significantly more than at a slow pace. This type of walking is done at a moderately quick pace (faster than your average walking pace) and requires the body's muscles to work harder. In fact, the benefits may be more mental than physical since it allows you to slow down and take note of your surroundings. We think of this as everyday casual walking to get us from 'A' to 'B.' Stroll walking is done at a regular or slow pace and doesn't provide much cardiovascular benefit because the legs are kept at a short stride.
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