How to improve fitness walking speed
For most people, walking exercises seem simple. But like any other endurance activity, how hard your workouts are and how much health you get depends on how fast you can stay. By walking faster, you can burn more calories, improve your heart rate, and improve your cardiovascular health. Here are five steps to improve fitness walking speed:
Find your basic level
Before you start to improve your walking speed, you need to know exactly how fast you can go. Most basic GPS watches and applications (such as MapMyRun) provide you with metrics per mile. Speedometers or time zones or miles that walk on the track are other ways you can get the baseline number of your current fitness level.
Get the right gear
Moderate exercise can put more pressure on the muscles and ligaments. This is why it is important to have proper fitness equipment and proper recovery habits (such as stretching and foam rolling) to stay harmless. You’ll want to breathe in the clothes to breathe in, as well as a pair of nice, lightweight and flexible walking shoes.
Start using WARMUP
Since the exercise will proceed at a faster rate, completing the warm-up before starting the main exercise helps to relax the muscles and allow the blood to flow. You should also consider nutrition before and after exercise to maximize muscle growth and recovery.
Improve your technology
Foot hitting, stride, and position of the head, arms, and torso all play an important role in increasing walking speed and improve fitness. Here are some tips you can try to speed things up and improve your fitness:
- Foot: The goal is to first hit with the heel before going through the foot and pushing the toes. In order to produce more speed, focus on the feet when they are behind the body. The stronger you push, the faster you will be.
- Stride; As the pace increases, focus on shorter, more frequent steps. To do this correctly, make sure you don’t step too far in front of your body during a foot impact. Your pace should be longer than your body, so you can push your feet.
- head: Keep your chin level and stand, focus on not letting your head move forward as you walk. Your head should always be parallel to the ground. Avoid tilting your head up or down and focus your eyes 20 feet in front of you.
- arms: One of the biggest mistakes made by walkers is that they don’t make the most of their arms – good arm swings help to exert strength. As you swing your arms forward and backward, keep your elbows bent 90 degrees to bring them close to your body. Avoid wrinkling the elbows on the sides and keep the left and right sides in a minimum of rotational motion. The forward movement of the arm swing should not exceed your chest, and the backward swing should not extend far enough to bend the torso forward.
- trunk: Make sure your long spine is as high as possible through the torso. When you use abdominal muscles as a basis for speed, your hips should rotate slightly forward. Avoid any exaggerated left and right movements of your hips as you walk.
Slowly build your duration
It is important to gradually increase the duration to prevent injury and focus on good form. You can use this workout format several times a week to slowly increase the distance, speed and improve fitness.
Warm up: Walk for 10-15 minutes at a normal, comfortable pace.