Speed walking is exactly what it sounds like: a type of walking performed at a high pace that elevates your heart rate and is an excellent form of exercise. Because it has less impact than running or jogging, it is good exercise for those with joint difficulties or who are just beginning to exercise. In contrast, regardless of your present level of fitness, this is a terrific way to work out.
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What Is Speedwalking?
Occasionally, the word “speed walking” refers to rapid walking, defined as walking faster than 15 minutes per mile. Walking quickly is also known as “power walking” and “brisk walking,” among other synonyms.
The word “fast walking” refers to various walking methods and strategies, including Olympic-style racing, in which walkers can reach speeds of up to 6 minutes per mile.
Benefits of Speedwalking
Among the several benefits of fast walking are improved cardiovascular health, higher caloric expenditure, and enhanced bone health.
Your heart rate increases as you walk, especially at a moderate to vigorous effort level. Regular exercise that raises your heart rate is one of the best ways to guard against heart disease and other chronic disorders such as diabetes.
If you want to maintain a good energy balance and lose weight, speedwalking is an excellent aerobic activity to help you burn calories and accomplish your objectives. According to a study, walking faster is associated with a reduction in waist circumference and body mass index.
BMI
The body mass index (BMI) is an ancient and unreliable technique for evaluating obesity since it fails to account for several crucial factors, such as body composition, ethnicity, race, gender, and age.
Even though it is an erroneous measurement, the body mass index (BMI) is widely applied in the medical field today. This is because it is a simple, inexpensive, and rapid method for evaluating potential health status and outcomes.
How to Accelerate Your Walking Pace
Try walking faster, like speed or power walking, along with your regular walking. However, before focusing on getting faster, you should learn how to walk quickly correctly so you don’t hurt yourself or feel uncomfortable.
A solid walking posture, appropriate arm motions, and simple tweaks to one’s stroll are good techniques to boost walking speed. With these simple tweaks, you may be able to immediately increase your speed by 0.5 to 1 mph, shaving 2 to 4 minutes off your mile time.
The goal is to have a proper stride in which you roll from heel to toe with each step and have a strong push-off from the foot behind you. To achieve this objective, you must cease taking unnecessary steps, a standard error committed by those aiming to walk faster.
Another essential aspect of quick walking has proper footwear. To boost your speed and ensure that you employ the proper foot motion, choose flat, flexible, and lightweight shoes. Another helpful idea is to wear comfortable athletic apparel that allows easy movement.
Various types of brisk walking
Some forms of speed walking employ specific methods, whereas others are legitimately battled as sports.
Power walking
It obtains its speed by arm movements. The bending of the arms is an essential element. It is crucial to acquire the proper arm motion for fast walking to avoid using sloppy and excessive moves that will tire you out without reducing the time it takes you to finish a mile.
Racewalking
It employs a particular formal technique that is evaluated based on preset standards and guided by rules. From the moment the forward foot makes contact with the ground until it passes beneath the torso, the knee remains perfectly straight and does not bend. In addition to maintaining consistent touch with the ground with one foot, racewalkers use arm movements to boost their speed. As a result of the procedure, a characteristic rolling-hip motion is formed.
Racewalking in Olympic fashion
Since 1906, this particular track-and-field competition has been an annual Olympic event. It is an extreme sport over long distances, with men participating for over 20 kilometers and ladies for over 50 kilometers. Olympic-style racewalkers can maintain a mile-per-hour pace in less than six minutes.
Many believe that the best method to acquire the technique used in professional racewalking, which is not a natural motion, is in-person from a coach who can provide instruction and critique.
Protection During Rapid Walking
Before commencing the hearty portion of your walk, you should always warm up for five minutes at a moderate pace. Following that, you should conduct some gentle stretches. This will help you prevent injuries and maximize your training. In addition, stretching after your workout would be advantageous, as it would assist prevent unnecessary muscular soreness and injury.
When incorporating speedwalking techniques into your routine for the first time, ease into them by alternating between a few minutes of rapid walking and a few minutes of walking in a manner that is easier on the joints. Then, gradually work your way up to walking at a quicker pace. By progressively increasing your quick walking intervals, you can increase your stamina and protect yourself from conditions such as muscular tightness and shin splint pain.
Guard Yourself Against Shin Splints
Almost all walkers experience pain in the front of their lower legs, specifically the shins when they increase their speed. People commonly refer to it as shin splints, even though it is not in the vast majority of cases. Shin splints can cause painful inflammation of the shin’s muscles, tendons, and bone tissue. This disorder is believed to be caused by overuse and repetitive stress. Running is one of the most prevalent examples of a related high-impact exercise.
The majority of walkers have shin pain due to muscle fatigue. When you walk quickly, the muscles in your shins must work harder to hold your toes off the ground and slowly lower them back down. Typically, when you slow down or stop moving, the soreness or burning sensation will reduce and go entirely as your muscles become more conditioned.
In addition to raising your speed gradually and walking slower, calf stretches, pointing your toes, and flexing your feet can be beneficial. However, you should consult your healthcare provider if the discomfort persists.
Extra Caution Is Required When Wearing Weights
Some power walkers use hand weights to improve the number of calories they burn or the strength they gain in their upper bodies. However, physical therapists warn that carrying ankle weights might strain other body parts, such as the neck, shoulders, elbows, and wrists. Additionally, you should avoid wearing ankle weights or shoes designed to add extra weight to your feet, as doing so can increase the risk of strain and injury. Instead, the experts advocate conserving the weights for a separate strength-training session.
Last but not least
Walking swiftly is an excellent form of exercise that provides numerous benefits. Consequently, your heart rate will increase, enhancing your cardiovascular fitness and possibly preventing bone loss. Prioritize learning the proper technique for fast walking to minimize strains and injuries, especially if you are new to this form of exercise. You should visit a physician before beginning a speed walking program if you have a medical problem.
