![]() ![]() co-cardiology/Abstract/2010/09000/Walking_the_first_steps_in_cardiovascular_disease.12.aspx Walking: The first steps in cardiovascular disease prevention. education-and-resources/professional/expert-articles/5982/the-benefits-of-exercise-on-mental-health The benefits of exercise on mental health. healthy-lifestyle/fitness/in-depth/walking/art-20046261 Walking: Trim your waistline, improve your health. nsca-jscr/fulltext/2012/06000/Consistency_of_the_Counting_Talk_Test_for_Exercise.34.aspx Consistency of the counting talk test for exercise prescription. en/healthy-living/fitness/fitness-basics/target-heart-rates Know your target heart rates for exercise, losing weight and health. ![]() (n.d.) /fitness/get-and-stay-fit/getting-started-safely/blood-glucose-and-exercise en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults American Heart Association recommendations for physical activity in adults and kids.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. ![]() Light weights that don’t strain your arms can add extra effort to your walk and make you work a little harder. Studies have shown that HIIT workouts are an effective way of burning calories and reducing body fat in a shorter amount of time. High-intensity interval training (HIIT) involves short bursts of vigorous exercise alternated with low-intensity recovery periods.įor example, this could include walking uphill at a fast pace for 5 minutes followed by walking more slowly on flat terrain for 3 minutes, then repeating this pattern for 20 or 30 minutes. Many treadmills allow you to enter a preprogrammed course of inclines, declines, and flat surface. The advantage of walking on a treadmill is that you can set the incline of your walk. To burn more calories on your walk, try some of these strategies: Walk uphillĪdding inclines and hills to your walking route will require your heart, lungs, and muscles to work harder and therefore burn more calories. Research has also shown that exercise can boost self-esteem, improve sleep, build brain power, and more. This means the cells in your muscles are better able to use insulin to draw in glucose for energy, both before and after you’ve exercised. Regular brisk walks can increase your insulin sensitivity. Research has found that regular cardio exercise may help lower your blood pressure. Regular cardio exercise may also help lower the levels of LDL (bad) cholesterol in your blood. According to a review of studies, walking 5 days a week can help lower your risk for heart disease. Walking can help you lose excess weight by burning more calories, increasing lean muscle mass, and boosting your mood so you’re more likely to keep on walking. Regular cardio exercise, like brisk walking, offers a wide range of physical and mental benefits. To reach your target heart rate zone, aim for the following bpm ranges based on your age: So, for instance, if you counted 55 beats in 30 seconds, your heart rate would be 110 beats per minute (55 x 2).
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