One of the most effective and easiest cardio workouts is brisk walking. The best part is that you do not really need anything to get started. It is possible to do a sweat-inducing, brisk walk both indoors and outdoors, without requiring any equipment. You only need a good pair of sneakers to begin reaping the benefits of a fast-paced walk. To get a great workout through brisk walking, you just have to maintain a pace that can give your lungs and heart a challenging workout. However, it should not be so hard that you end up running out of steam.
But, what exactly is the ‘brisk’ zone? How fast is it than your normal pace? There are several ways you can use for gauging whether you are walking at the right pace to get the most benefits. Let’s take a look.
Target heart rate
Measuring your heart rate is one way to determine if you are walking fast enough or not. 50 to 85% of your maximum heart rate is a safe target heart rate during exercise. When you exercise at your target heart rate, it allows you to get the most benefit from your workout. During moderate-intensity exercise, your target heart rate should be about 50% to 70% of your maximum heart rate and 70% to 85% during vigorous activity.
Steps per minute
Counting your steps is another way that you can measure your pace. If you are able to walk at least 100 steps in a minute, the pace is fast enough to help you enjoy substantial fitness benefits. You can keep track of your steps with the help of a fitness tracker and it will tell you just how fast you are walking.
The talk test
Another way to figure out how fast you are walking does not require any math. To measure your pace, all you have to do is to start talking as you walk. If you are able to talk comfortably with only a little breathlessness, then your pace is considered brisk. If you are out of breath and unable to talk, then you are walking at a vigorous pace. If you are able to sign easily, then it is likely that you are too slow and need to pick up your pace.
There are a wide range of physical and mental benefits that you can get from brisk walking, as long as you walk at the right pace. To begin with, it can be immensely helpful for weight loss because it helps in burning more calories, increases your lean muscle mass and also gives your mood a boost. Walking is also great for reducing your risk of heart disease, which means brisk walking will help you improve cardiovascular health. You can also lower your blood pressure via brisk walking.
Your insulin sensitivity can also increase through regular brisk walks, which means your cells are able to use it for drawing in glucose for energy. This reduces your blood sugar level. Lastly, brisk walking can also help improve your mental health because it boosts self-esteem, builds brain power and improves sleep.
