8 easy power walking tips to ace your 20-minute workout

8 easy power walking tips to ace your 20-minute workout | XpertsReviews.com

If you only have 20 minutes to walk, make it count! Following these brisk walking tips can help you get maximum benefits.

Brisk walking is a great approach to improving your fitness without the high impact of running. Just 20 minutes of this energizing activity is enough to improve your heart health, strengthen your muscles and improve your mood. However, maximizing those 20 minutes involves much more than just putting one foot in front of the other. Here are some essential ideas and strategies to turn your fitness walks into a productive and enjoyable workout. Optimizing your stride, including arm movements, maintaining proper posture and selecting the appropriate walking surface are some tips to get the most out of this fitness program. By following these simple but effective strategies, you’ll be well on your way to enjoying all the benefits of brisk walking.

What is brisk walking?

Brisk walking is a type of robust walking in which you walk at a faster pace than a casual stroll. It’s a great technique for increasing your heart rate and improving your overall well-being, as revealed in a study published in the journal Annals of Rehabilitation Medicine. Power walkers typically aim for a speed of 3 to 4 miles per hour, which equates to walking 18 to 22 minutes per mile. To get the most out of brisk walking, maintain good posture, swing your arms naturally, and engage your core muscles.

Brisk walking helps improve cardiovascular well-being. Image courtesy: Adobe Stock

8 tips for successful brisk walking

Just 20 minutes of brisk walking, when done correctly, can make a significant difference. It’s a simple yet powerful technique to improve your heart health, strengthen your body and improve your mood, says fitness expert Mahesh Ghanekar. Here are some simple and effective tips that you can incorporate into your fitness routine.

1. Warm-up

Before you embark on your brisk walking adventure, it is crucial to warm up your body. Spend five minutes on a light walk or jog to gradually increase your heart rate and blood flow, a study published in the journal Sports medicine. This gentle preparation helps relax your muscles, improve their flexibility and reduce the risk of injury. This gradual warm-up also guarantees a more efficient and enjoyable brisk walking session.

2. Maintain correct posture

Maintaining good posture is essential for an effective and injury-free brisk walking experience, a study published in the journal reveals Applied sciences. Keep your shoulders relaxed and pulled back, avoiding any hunching. To provide stability and support, engage your core muscles, especially the abdominals and lower back. Good posture not only increases walking efficiency by adjusting the length of your stride, but it also reduces pressure on your joints and muscles. Properly aligning your body will result in a smoother, more powerful walk while reducing the risk of discomfort or injury.

3. Arm swings

Don’t underestimate the power of your arms during your brisk walk. Naturally rotate them back and forth, keeping them bent at a 90-degree angle at your elbows. This rhythmic movement builds momentum, propelling you forward and increasing your overall pace. Think of your arms as counterweights: as one arm swings forward, the other swings back, creating a balanced and efficient movement. Engaging your arms also increases your heart rate and calorie burn, making your walk more efficient. So let those arms swing freely and enjoy the extra boost to your workout.

4. Take short, quick steps

Taking shorter, faster steps is more helpful for brisk walking than long strides. This strategy improves your pace, or the number of steps you take in a minute. Shortening your stride puts more strain on the muscles in your legs and glutes, especially the smaller stabilizer muscles. This not only speeds up your workout and burns more calories, but also improves your coordination and agility. So, focus on rotating your feet quickly and you’ll find yourself moving more efficiently and with more force.

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5. Incorporate Inclined or Hill Routes

Incorporating hills or inclined routes into your brisk walking routine can significantly improve your workout. Walking uphill is a fantastic way to increase your calorie burn and strengthen your legs. The increased resistance uses more of your muscles than walking on level ground, leading to greater effort and better cardiovascular fitness. Hills also help improve your endurance and strengthen your glutes, hamstrings, and quads. If you have access to hilly areas, incorporate them regularly into your brisk walking routine to maximize your results and develop stronger, more powerful legs.

6. Do interval training

Interval training is a fantastic approach to improving your brisk walking program. This involves alternating periods of high-intensity exercise and periods of active recovery. During high-intensity intervals, you will significantly increase your pace and effort, stimulating your cardiovascular system. This is followed by a period of lower intensity walking or rest to allow your body to partially recover before the next high intensity interval. By incorporating intervals into your 20-minute brisk walk, you can maximize your workout and achieve your fitness goals more efficiently.

7. Listen to music

Music can be an effective motivator and mood booster during brisk walks. Create a playlist of your favorite upbeat songs to help you stay energized and entertained during your 20-minute workout. The repetitive rhythms of music can help you keep a steady pace, while the inspiring lyrics can inspire you to go beyond your expectations. Listening to music can also distract you from any discomfort or exhaustion you may be feeling, making your walk more enjoyable and less mentally tiring. So put on your headphones, turn up the volume, and let the music carry you through your brisk walk.

A woman running with headphones
Headphones are an important accessory for walking because they help you stay motivated. Image courtesy: Adobe Stock

8. Practice calming down

Just like warming up is essential, a good cool down is crucial after your brisk walk. Spend five minutes going for a light walk or light stretches to help your muscles’ healing process. Cooling gradually lowers your heart rate and blood pressure, allowing your body to return to its resting state. Stretching promotes flexibility, increases blood flow to the muscles, and can relieve post-workout stiffness. Including a cool-down in your practice not only encourages faster healing, but also improves overall flexibility and reduces the risk of muscle injuries.

Take away

Incorporating these techniques into your 20-minute brisk walking routine will significantly improve your fitness journey. Remember to warm up well to prepare your body, keep good posture to optimize your stride and engage your arms to gain momentum and burn calories.

Related FAQs

Can you tone up with brisk walking?

Yes, absolutely! Brisk walking is a great way to tone up. It engages multiple muscle groups, including the legs, glutes, and core, resulting in increased muscle definition and strength.

Does brisk walking work the abs?

Brisk walking can indirectly work your abs. Engaging your core while walking helps with stability and can contribute to a stronger core over time.

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