Brisk Walking Is Ideal for Intermediate Walkers

Once you’ve established the habit of walking and have completed the first few weeks of your walking program, you will have more stamina and confidence to get more from your daily walking workouts. By the time you get to the second or third week, your walking speed should be lower than 20 minutes per mile. You’re now ready for brisk walking.

Brisk walking simply means you can walk a mile on average in between 18 and 14 minutes. Your walking gait should be faster than a normal stroll, but your arm movements should be natural. Brisk walking gives you good cardiovascular improvement and a solid calorie burn.

Too many beginner walkers believe the myth that they need an intense workout to get any benefits from walking. The truth is that you will get more health benefits from working out less intensely but more consistently.

Failing to complete workouts often leads beginners to give up exercise altogether. You also have higher risks for injuries or health problems when you work out too intensely. Consistency is better because you will be more likely to stick with your walking program; will increase your stamina and overall health, and will experience a much lower risk of injury.

Brisk walking is an ideal exercise method to keep your workout program consistent and maximize the health benefits. And once you’ve mastered this intermediate walking technique, you’ll be more prepared for intense, aerobic walking down the road.

Brisk Walking Gets You in the Swing by Toning Your Whole Body

You really don’t need to learn any special techniques to get a good workout with brisk walking. Rather, brisk walking involves fine-tuning your natural walking gait and your arm swings to get the most from walking.

The more vigorous your arm swing, the more intense your walking pace tends to become. This effect happens because your arms actually help propel your body forward as you walk. Once you become aware of this effect, you can manipulate your walking pace and the amount of aerobic exercise you get from walking.

Good brisk walking techniques can tone your whole body:

Arms – Keeping your elbows bent and shoulders relaxed while swinging your arms back and forth in a natural rhythm will tone your upper arm muscles.

Abs – If you concentrate a little on flexing your abdominal muscles while brisk walking, you will have firmer abs within 3 weeks.

Glutes – You will need to find an incline or a treadmill to work your glutes, but brisk walking uphill gives your glutes and quads a great workout.

Legs – Lengthen your stride while brisk walking to tone your calves and thighs. You will also increase your pace, burn more calories, and begin working your way up to aerobic walking.

Use the talking test to see if you are really brisk walking. One of the best things about walking for exercise is that it invites social activity—simply put, walking with a friend encourages you to keep exercising.

So when you are brisk walking with a friend, you should be able to hold a normal conversation without losing your breath or slowing your walking pace to below 18 minutes per mile. This is the talking test. If you can’t keep talking, you’re aerobic walking, the next stage in your walking program.