There is nothing that can be accomplished by relaxing on the street. But if you want to turn your trip into a more powerful one to learn how to pick up the pace and learn how to walk fast Cardio Exercise, You can certainly.

Walking is considered “fast” when you reach 3 to 5 miles per hour, says a fitness trainer. Jacqueline Wells. Go fast – it can be called Power walk -It provides many benefits. It’s a great way to strengthen your legs, for one and the same It increases your mood And Improves your overall heart health. But he says that walking, unlike running or jogging, allows you to stay active without putting too much pressure on your body Nick Olson, CPT, Certified personal trainer and owner x365 Fitness. “We call this type of cardio LIIT or low-intensity training,” he tells the crowd. “The impact on the joints and ligaments is small and you can control your heart rate very easily.”

When you increase your walking distance, the target heart rate is 60 to 70 percent of your maximum heart rate, usually between 120 and 140 beats per minute (BPM). “To see the full benefits, make sure you keep this for at least 10 to 15 minutes and less than 60 minutes,” Olsen said. You can wear it Fitness tracking To monitor your speed and Heart rate, Or that information in a If you are going home, treadmill.

Like any other form of exercise, exercise is the only way to be better, faster, or stronger. Take a quick walk three times a week and you can finally increase your speed. Here, experts share tips to help you move faster – incorporate them into your workout, and improve the trail in no time.

How to walk fast

1. Incorporate strength training

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To increase the speed, pay attention Training and strengthening muscles Like the gloves, calves and hips that push you forward. In order to zero in on these areas, Wilms recommends exercises. Private bridges, Front arm braces Pipeline, calf raising and monster in a Resistance band Above your knees. “These are very important to keep Pep in your action,” she said.

2. Increase in Agility Training

Skill trainingIt is another way to train your body to move faster by focusing on movement and mobility. Wilms recommends practicing exercises such as boxing, squat jumping, one-leg hop, frog jumping and even jumping – each movement helps train your muscles to move faster and respond, which allows for faster walking.

3. Try interval training

It may seem like the opposite, but the best way to move fast is to get inside easily, which is why coaches recommend building your endurance. Interval training – Exercises that involve more strenuous activity and easier work and leisure time. Wims recommends this treadmill system.

– Walk at 3 miles per hour, rain 0.5% for 2 minutes to warm up.

– Walk at 3.5 miles per hour, lean 2% for 3 minutes.

– Walk at 3.5 miles per hour, lean 0.5% for 2 minutes.

– Walk at 3.5 miles per hour, 4% lean for 3 minutes.

– Walk at 3.5 miles per hour, lean 0.5% for 2 minutes.

– Walk at 4 miles per hour, lean 2% for 3 minutes.

– Walk at 3 miles per hour, rain 0.5% for 2 minutes to cool.

4. Stretch regularly

Walking requires more flexibility than you can imagine, which is why A is so important The practice of stretching. Cats and runners’ lungs are good places to start, says Wills, because they release stress on the back of the body.

“Incorporating exercise and flexion exercises will create muscle balance in your ankles, knees, waist and shoulders, allowing you to keep moving easily, fluidly and vigorously at every step,” she added. Think of yourself as being more like Gumbi and less like Tin. “Muscle balance and alignment are important not only for further performance but also for eliminating injuries and stiffness in the body.”

5. Focus on the form

A quick walk on the street should have a different look and feel than your usual hiking. Intentionally using it properly Power Walk FormNot only will it be of great benefit to your feet, but it will also be easier to move forward.

To move faster, move from heel to toe, with your hands loosely flanked, your back straight, and your core flexed. Wilms advises you to look straight ahead as you move your hips and knees, and occasionally check to see if your hips, knees, and legs are square.

This form provides the maximum power output. “If you lose technique and start to get into a weak position – think of turning your spine and back and even turning your ankles and legs – it will slow you down a lot,” says Williams. “This form is especially important. Avoid injuries And Excessive use of lower back, hips and knees. ” Stay in line, and you will be better off with your energy walking.

Studies referenced-

Guszkowska M. Effects of exercise on anxiety, depression and mood. Psychiatrist Paul. 2004 Jul-August; 38 (4): 611-20. Polish. PMID: 15518309.

Rippe JM, Ward A, Porcar JP, Freedson PS Walking for Health and Fitness. Jema. 1988 May 13; 259 (18): 2720-4. PMID ፡ 3282085.

Sources:

Jacqueline Wells, Coach

Nick Olson, CPT, Certified personal trainer