Brisk walking always keeps one foot on the ground, whereas even slow jogging involves brief moments of both feet leaving the ground, resulting in a greater perceived intensity than walking. "Ultra-slow jogging" warms the body more effectively than walking and temporarily maintains elevated body temperature post-exercise. When body temperature remains elevated, basal metabolic rate increases, aiding in the consumption of excess calories.
How fast is brisk walking?
The pace and intensity of brisk walking vary by individual. For women aiming to lose weight, walk at a pace of about 100–120 steps per minute, maintaining a slight breathlessness while still able to converse (heart rate around 120 bpm).for 30 minutes daily. Alternatively, incorporate 3–5 minute sessions throughout the day—like walking the dog after dinner, taking household trash to the recycling bins, or strolling through a mall or supermarket for half an hour after work.
Accumulating 5,000 brisk walking steps daily not only exercises your legs but also engages your entire body's muscles. This can help women who dislike exercise and struggle with abdominal fat lose an average of 2 kilograms and reduce their waistline by about 3 centimeters within 2 to 3 months.
How to perform brisk walking?
Brisk walking is accessible regardless of age, gender, fitness level, time constraints, or location. It's more effective than leisurely walking, safer than jogging, and delivers 30%-40% greater exercise benefits. It ranks among the easiest aerobic exercises to maintain and most effective for health.However, note that stride length is crucial during brisk walking. Each step should exceed half your height. When stepping forward, land heel-first, followed by the ball of the foot and toes. Then push off forcefully with your toes, keeping knees slightly bent.
Proper Brisk Walking Form
1. Head, Shoulders, and Chest
Keep your head up, chest out, and eyes focused straight ahead. Open your shoulders and let your arms hang naturally at your sides. This helps keep your upper body relaxed and your arms loose.
2. Arms and Hands:
Your arms should be bent at a 90-degree angle.Swing them forward and backward—not side to side—and keep them close to your sides. Maintain a natural hand position, as if holding a butterfly in your palm: you don't want it to escape, nor do you want to suffocate it.
3. Abdomen
Engage your core. This makes you feel taller, more stable, and straighter.This also helps flatten your stomach. 4. Buttocks, Thighs, and Feet Drive your movement from your hips, not your thighs, while keeping your hips relaxed. Take quick, small steps for a natural stride. Brisk walking not only burns body fat but also lifts and firms your buttocks, making them more toned and elastic.
Because brisk walking engages and strengthens your gluteal muscles, consistent daily practice can visibly lift your buttocks within a month, achieving a perfectly sculpted figure while aiding weight loss.
5. Breathing and Heart Rate
Your breathing may become rapid, but strive to maintain an even pace. Your heart rate may increase, but aim to keep it steady and rhythmic.