Try brisk walking, a useful brisk walking technique

Want to exercise, but don't want the hassle of using special tools or going to the gymthe expensive one? Brisk walkingcould be your choice. As foreign as it may sound, this type of exercise is the same as brisk walking. Besides being simple, you can do this sport alone, with a partner, or with your family. Fun is not it?

Curious what the benefits are brisk walking and how to do it? Check out the following reviews.

Get to know brisk walking and its benefits for your body

Brisk walking is a type of exercise by walking faster, although not as fast as running. The speed rule for this exercise is one kilometer in 12 minutes or a distance of 5 kilometers in one hour. You can calculate your running speed with the help of a sports watch or the app on your phone.

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 sport anytime, on holidays or after work. You just need to set your time and your steps. To increase the speed of walking, the key is to position the body, steps, and movements of the hands and feet in sync. As you walk, keep track of your foot rhythm to make it more enjoyable.

The technique of doing brisk walking brisk walking

This sport is different from regular walking. There are several techniques that you need to apply to do brisk walking, among others:

1. Walking posture

Stand straight, don't hunch your shoulders or back
Do not lean forward or back
Keep your eyes looking forward
The head and chin are straight forward so that they do not strain the neck and back muscles
Raise your shoulders up and lower them, doing this movement every now and then as you walk

2. Movement of the arm and hand

Bend your arms at a 90 degree angle (elbows) and make a fist between your hands
Move one arm forward against the leg; right hand with left foot move forward
Movement of your hand back and forth; fists should be level with your chest
As your arms move back and forth, keep your arms flat at your sides
Do not carry anything in your hand on a brisk walk

3. How to set foot

When stepping out, make sure your heels touch the ground first
Give a firm push to the tips of your feet
Make sure the movement of the hips as you step your feet doesn't change your body position
Take steps that are wide enough, but not too wide to cause injury. Taking too narrow a step also makes you tired quickly.

The things you need to pay attention to while doing brisk walking

When you first take the brisk walk brisk walking as exercise, it is natural that the shins will feel sore. This condition will usually disappear if you get used to it. Therefore, do warm-up exercises before starting the exercise.

The more often you do the exercises, the more you can increase the speed of your footsteps and train your breathing even better. To keep your body fit and healthy, do this exercise for 150 minutes every week.

When you can walk briskly for 15 to 30 minutes, you can use brisk walking techniques to build your fitness and ensure you get 150 minutes of moderate intensity exercise each week.