Brisk walking is not power or race walking. Instead, it’s a terrific heart pumping walk that anyone can do, relative to their own baseline fitness level.
A brisk walking pace baseline is 3.0 miles per hour or about 20 minutes per mile. If you already have a high fitness level, you will probably walk at a pace of 4.0 (15 minutes per mile) to raise your heart rate enough.
But brisk walking really refers to your exertion. Exertion is measured by your heart rate and breathing rate. For your walking pace to be brisk, you need to be breathing harder than usual. While you should be able to speak in full sentences, you shouldn’t be able to sing.
If you want toincrease your walking pace/exertion, look at your posture, arm motion and stride.
Posture – Stand up straight without arching your back, do not lean forward or back. Keep your eyes forward – focus 20 feet ahead. Gently engage your stomach muscles.
Arm motion – Bend your arms to 90 degrees. Move your arms in opposition to your feet. Keep your arms and elbows close to your body and don’t carry anything in your hands.
Stride – Resist the urge to overstride when you are trying to walk faster. You get power in your stride by pushing off with your rear foot. Your forward foot should strike closer to your body. Your hips should rotate with each stride from front-to-back, not side-to-side.
Now, get out there and walk!
Recipe of the Week:
These Cajun Shrimp and Sausage Vegetable Packets are packed with big Cajun flavor and are quick and easy to prepare. A benefit of foil packets is a great meal in one with easy clean up. Another great thing about the shrimp and sausage combo is that they cook quickly.
Quote of the Week:
“There is nothing in nature that blooms all year long, so don’t expect yourself to do so either.”