Brilio.net - Have you ever heard of brisk walking? This is not just a regular walk, but a sport that can make our bodies healthy and fit. Brisk walking is a form of exercise where we walk at a higher speed than a leisurely walk, but not to the point of running. What is unique is that when doing it, we must keep one foot always touching the ground.
So, why is brisk walking a choice for many people? The answer is simple: it has so many benefits! First, brisk walking can burn calories and help you lose weight. Second, this exercise strengthens the muscles of the legs, back, and stomach. Third, brisk walking is also good for heart and lung health. In fact, this activity can help reduce the risk of chronic diseases such as diabetes and high blood pressure.
The cool thing is, brisk walking is a safe exercise that can be done by almost anyone, from young people to the elderly. We can do it anywhere: in the park, on the sidewalk, or even indoors on a treadmill. Plus, you don't need expensive equipment, just comfortable shoes and clothes that don't interfere with your movements.
But, to make this fast walking exercise more exciting and effective, we can combine it with other movements. This combination of movements can make the exercise more challenging, burn more calories, and train more muscle groups. Curious about what combinations of movements can be done? Let's see the explanation below!
1. Fast walking with arm swings.
How to do it:
- Do brisk walking as usual
- Swing your arms from front to back with more force.
- Make sure your elbows are bent about 90 degrees.
- Coordinate arm swings with foot steps
Benefit:
- Increase calorie burning
- Trains the muscles of the arms and shoulders
- Helps maintain balance when walking
2. Walk quickly with your knees raised high.
How to do it:
- When stepping, lift your knees higher than usual.
- Try to keep your thighs parallel to the ground.
- Maintain an upright posture
- Do this movement for 30 seconds, then return to normal brisk walking.
Benefit:
- Trains the thigh and calf muscles
- Increase exercise intensity
- Helps improve hip flexibility
3. Side stepping.
How to do it:
- Stand sideways from the direction of the target
- Step the left foot to the side, followed by the right foot.
- Do this movement for 20-30 steps, then change direction.
Benefit:
- Trains the inner and outer muscles of the thighs.
- Improve body coordination
- Helps train balance
4. Brisk walking with lunges.
How to do it:
- When walking, take long steps forward.
- Lower your body until your front knee forms a 90 degree angle.
- Push the body back to a standing position and continue with the other leg.
- Do 10-15 lunges, then return to regular brisk walking.
Benefit:
- Trains thigh, calf and buttocks muscles intensively
- Increase leg strength and stability
- Helps improve hip flexibility
5. Fast walking with twist movements.
How to do it:
- When stepping, turn the upper body to the right and left.
- Keep your hips facing forward.
- Swing the arms in the opposite direction to the rotation of the body.
- Do this for 30 seconds, then return to normal brisk walking.
Benefit:
- Trains the core and oblique muscles
- Helps increase spinal flexibility
- Train upper and lower body coordination
Well, those are some combinations of movements that you can try when walking fast. Remember, the main key is consistency and gradual improvement. Start with low intensity, then increase it slowly according to your body's ability. Don't forget to always warm up before starting and cool down after finishing. Good luck and hopefully you will be healthier!