Fast walking, also known as active walking, is a physical effort that imitates walking, but it is practiced at a faster pace than the daily activity. Fast walking has many he alth benefits, and it is especially recommended for people suffering from injuries and obesity. The effects of fast walking can be seen after the first training! Check what is brisk walking and find out how many calories it burns and how it affects your weight loss.
Fast walkingis a physical activity that we can do anywhere, no matter what the weather is outside the window. The undoubted advantage of fast walking, apart from the he alth benefits, is the fact that we do not need any specialized equipment to practice it, apart from comfortable footwear.
Moreover, brisk walking requires no physical preparation. Walking is a natural activity for every human being! Walking briskly has a beneficial effect on weight loss and burns a lot of calories. There is one condition - we must perform it at the right pace, and the duration of such an effort should be at least 20 minutes.
What are the advantages of brisk walking?
Walking briskly has many he alth benefits. The most important of them include:
- improved circulation,
- boosting metabolic changes,
- oxygenation of the body,
- improving efficiency,
- increase in synovial fluid
- muscle strengthening and toning.
For fast walking to be effective, the activity should be done at a pace of 5 to 10 km / h.
It is worth noting that brisk walking is a sport in which the risk of injury is really minimal. Walking is a natural activity performed by every human being, and the body is used to it. Therefore, brisk walking is one of the safest physical activities. It can be cultivated by both young people and seniors. People suffering from obesity or cardiovascular diseases can also confidently take advantage of the great he alth benefits of walking.
See also: 7 rules of exercise for obese people
What's more, we can do brisk walking anywhere: in the park, in the forest, in the city. We do not need specialized equipment or appropriate equipment for thisground, because brisk walking is practiced walking on flat ground. The only thing you need to take care of when getting ready to march are comfortable sports shoes - it should have a thick and well-absorbing sole.
What are the effects of a daily march?
The effects of regular fast walking will be visible after the first training. Then we can expect, among others improve blood circulation and feel better. However, the permanent effects of brisk walking, such as losing excess pounds, will appear after the first week of regular physical activity.
Fast walking is a sport that can be practiced almost every day, and the more we walk, the better the results will be.After a week of regular walking, we can lose up to 2 kg ! However, you must remember that physical activity itself will not bring long-term results if we do not follow a balanced diet and take care of the regeneration that everyone needs.
Reduction diet - see 5 easy ways to lose body fat
This will be useful to youFast walking or running - what to choose?
Fast walking, just like running, brings very good results in losing weight. However, when answering the question of which one to choose, you should focus on your physical abilities and, above all, your he alth.
Fast walking is recommended for people who suffer from overweight, osteoarthritis and contusions, because walking does not burden the joints as much as running. It is also worth emphasizing that marching does not require such perfect technique as running. Fast walking is also used for rehabilitation of patients after physical injuries and contusions, which cannot be said about running.
Check: How to start running? Beginner's guide
Is fast walking and slimming - how many calories does it burn?
Fast walking can be classified as an aerobic exercise, during which the body draws energy from the oxygen changes that take place in our body. It is a physical effort of a long duration and a constant pace. Thanks to this, it allows you to burn a large amount of calories during one training session - which is why it is considered one of the best ways to lose weight. For example:during 1 hour of brisk walking performed at a pace of 6 km / h, we can burn up to 300 calories!
If we increase the pace a little, the amount of calories we burn will increase. In turn, by deciding on interval training, i.e. fast walking, alternating with slow walking, our energy expenditure will even double.When choosing intervals, however, you need to remember that this effort is much more demanding for our body, so not everyone will be able to do it (it is not recommended for obese people, for example).