Workout workouts are still all anger, making headlines to promise to burn fat and low blood pressure with Japanese walking workouts. (You can read what happened I tried to walk Japanese for a week Here.) But should you focus on walking forward, or should you walk fast if you want to be fitter and strong? To know more, we asked a specialist.
As usual, when it comes to taking a routine of a new workout, always remember to seek guidance from a qualified professional if you are returning from injury, or pregnancy.
Should you walk forward or fast?
The answer to this question depends on your goals and how much time you have to play, Alex Kirkup-Li tells an individual trainer. Jimshark,
Moving forward enhances your endurance
If you want to promote your cardiovascular fitness and endurance, it can be the best option for hiking. “Standy-state walks are great for a consistent routine and fat, especially if you have an hour or an hour to spend.”
To get the most from your workouts, you will need to make sure that you are running at a decent speed. This will vary depending on your age and fitness level, but as a general rule, you should walk in an attempt of about four or five. (One of the best fitness trackers can help you maintain a steady speed.) You should be able to maintain the entire walk and increase your heart rate. You should not be out of breath – as a manufacturer, you should be able to interact with someone walking next to you, but this is not a comfortable walk.
If you have less time then it is better to walk fast
The Japanese interval walking training (IWT) method is nothing new-you just mix fast walking gaps with low-intensity walks. studies It is found that IWT has many health benefits. Three months after traveling at an interval of 30 minutes three times a week, participants increased blood pressure and cholesterol, foot strength, and had more aerobic ability than those that moved continuously for the same time at the same time.
“If you are low in time, raising speed during small sessions like gaps can be more effective in less time, as it increases your heart rate quickly and helps you to burn more calories. It feels like a workout,” Kirkup-Li is called.
If you want to build muscles, add weight or tilt
“If you want to build muscles through walking, adding tilt and wearing a light backpack or weighted vest can help attach your glutes and legs, stronger and toning the lower body over time,” Kirkup-Li is called. At this time, Raking is all anger, but you do not require expensive equipment to give it – just hold one of the best adjustable dumbbells and put it in a comfortable backpack to increase the intensity of your walk. Or go to the gym and try 12-3-30 treadmill workouts.
“While walking alone, the weight training will not build muscle -like muscles, it can still contribute to the definition of muscles, especially when combined with different areas and additional loads.”
If you can, both do
The truth is to move forward And It is ideal to walk fast. “I have found that the small distance with small, sharp people around its weekly routine can give you the best of both the world,” Kirkup-Li tells you.
Slow, long lasts, where your heart rate lives in zone 2 (a level of heart rate training is classified as 60 to 70 percent of your heart rate), can help you create fitness and strengthen your heart. At the same time, small, sharp walks will promote your metabolism and burn more calories. To use walking for weight loss, you want to make sure that you are in a calorie deficit, burning more calories than you consume. One of the best ways to track it is to wear one of the best fitness trackers.
Ultimately, walking is a great way to promote your physical and mental health, so the best walking exercise will be what you enjoy the most. Consistency is important, so whether it is hiking with a friend or a small fartlack walking workout around the park, find what works for you and your body, and let’s go!
