How you can Increase Walking Speed to boost Fitness

 

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Here are five steps to up your speed: 1. FIND YOUR BASE LEVEL. Before you begin working on your technique to boost your walking speed, you’ll need to know exactly how fast you can walk GET THE RIGHT GEAR. START WITH A WARMUP. IMPROVE YOUR TECHNIQUE. BUILD YOUR DURATION SLOWLY.

For running, walking, biking and hiking, you can use your fitness watch or virtually any distance-based activity app. You can also use. To boost your walking pace, you need to maintain good posture—keep your chin up, head level, shoulders relaxed, and back straight.

Your arms should be bent at 90 degrees at the elbow with a closed (but not clenched) fist. As you step with one leg, swing your opposite arm in sync with your stride. “By increasing your endurance during your long walking days in Spain, you created a number of physiological benefits internally that only come from extending the distance, while using your legs and feet,” said Jeff Galloway, the biggest advocate of incorporating walking into a running routine, and a former U.S. Olympian in the 10,000-meter run. If you want to increase your speed as a runner, it might seem like you should focus on that goal in every single run.

But, you actually want to do the exact opposite. Intentionally add speed work to your exercise routine one to two days per wee. Hip flexor stretching has been shown to help improve walking speed by itself. The amazing thing is that stretching as little as 4 minutes twice a day for 10 weeks has been shown to improve gait speed in elderly individuals.

Often when people sit more than they stand or walk, the hip flexors can become tight. Although walking is the most basic of all fitness activities, novice fitness walkers can still benefit from the following pointers: Increase your workout time gradually. Most people can start off with five 10to 20-minute walking sessions a week; after about a month, they can increase each workout by 2 or 3 minutes per week until walking 30 to. To achieve the higher goals, you’ll have to include some brisk exercise walking in addition to walking at home and at work.

If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs. Swing your arms. Burpees are a whole-body exercise that are extremely intensive and have the potential to develop explosive strength and speed.

A May 2015 study published in Military Medicine discovered that four weeks of HIIT training using Burpees was as good as steady-state endurance training for building and maintaining fitness. Improving your walking speed involves improving the strength of your body structures involved in walking. This includes your cardiovascular fitness as well as the strength and flexibility of your muscles and nerves.

Improving your walking speed involves practicing walking in various ways that improves our brain patterns used in walking.

List of related literature:

• Increase walking speed/efficiency.

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from Neurorehabilitation for the Physical Therapist Assistant
by Darcy Umphred, Connie Carlson
SLACK, 2006

As obvious as it sounds, the best way of improving the quality of walking is to walk.

“Stronger After Stroke: Your Roadmap to Recovery” by Peter G Levine
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• You can increase your walking time each week up to 10 percent.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Increase the pace a little as each minute passes, going from a slow to a fast walk.

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Human Kinetics, 2013

Gradually increase the distance and frequency of walking.

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Just increase your walking pace to as fast as you can go.

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Do not walk quickly at the beginning, but as you begin to take larger steps, increase your speed to a normal walking pace.

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• Reduce walking speed.

“Store Design and Visual Merchandising: Creating Store Space That Encourages Buying” by Claus Ebster
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Increasing walking pace.

“CANINE NUTRIGENOMICS: THE NEW SCIENCE OF FEEDING YOUR DOG FOR OPTIMUM HEALTH” by W. Jean Dodds, DVM, Diana Laverdure
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Remember, increase only the rate or the distance of walking at one time.

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Lippincott Williams & Wilkins, 2006

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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23 comments

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  • I’m having dark marks in Both my feet.n it’s spreading.my wife says it is bcoz of bad blood circulation.can anyone hav any idea about it?suggestions would help

  • Me too..when he said he would slap me I signed up to.
    My Mom needs that sit down elliptical machine…I never knew they existed..Im going to buy her one now.. And I loved the YOGA STRAP..I didnt know that existed either…Thanks for all the info..I did the stand up exercise with you..WOW…MY LEGS AND ANKLES no longer feel painful..Amazing stuff! Thank You.

  • Wish you would write a diagram book, done like a recipe book for all these exercises so we could make a home chart system. Let me know when you do that. THANKS!

  • This video helped me a lot I did this just 5 days before my due date and I am blessed with baby girl through normal delivery with lesser pains I used to do this exercise 3-4 times a day.

  • Tried this at 38 weeks 5 days and 3 hours later my water broke while I was asleep! I didn’t use the ball tho just added more squats

  • For positive self talk saying things like “did you really come all this way just to give up”. “ in the 95 minute of the champions league final are you just gonna stop running and giving it your all?” Helps a lot.

  • Gentlemen that yoga band thingy is a little too fancy shamcy for me. I do that same stretch every morning with my leather belt around my ankle!

  • I’m young, but when I’m sitting on a table and my feet are hanging my lower legs and feet can turn purple or my foot will cramp when I go to walk right after

  • I did this exercise on 39 wks 4 days and delivered my baby next day morning itself. I had labor pains as well only for 2 hrs. This was really of great help for me

  • Is the foam roller ok rolling legs that already have poor circulation issues like spider veins/varicose? I’ve read in multiple places that rolling on varicose veins can damage the veins further.

  • Bob & Brad, I’m sure you get these wisenheimer comments every day, but I gave myself DVT/Phlebitis doing deep knee bends. Be careful out there! (full disclosure: I was severely overweight and inactive at the time)

  • I’m definitely subscribing because I doh wanna get slap�� but seriously I got up with pain in my feet and calves did a search on the tube found this vid and I’m happy I did it’s a life saver thanks guys for the invaluable info…thanks!

  • could you address the issue of blood clots in the legs that persist and do not dissolve even though you are on a blood thinner. Which of the exercises will keep me out of a wheelchair?

  • Thank you you doing wonderful work. I am suffering from planter fasciitis l feel my feet heavy when l sleep then l feel my feet heavy and tight please show sleep position make sleep position video.

  • When I begun to walk outside, my friend wrote a mark on the end of the sidewalk each 50 feet until 500 feet. First week, 50 feet and come back home. And I increased each week of 50 feet!! If this idea can help someone, good!

  • You guys seem cool. Also, I wanted to mention I have PAD with the unfortunate result of a leg amputation. I am a diabetic and had a very sedentary life style, a dangerous combination indeed. I want to say to your subscribers to take exercising seriously and save your limbs, or maybe even your life.

  • hi your video is great. could i get the exact name of that foot machine.i am interested in getting myself one. my email add: [email protected] gmail.com and whats app no +27 769773253 for more images of this product. Thank You. Peter G South Africa.

  • Hubby is diabetic, and hefty. Tho’ his A1C’s are great; well managed. He gets his meds etc at the VA Hospital New Orleans, where we live. And he wears medium compression stockings for small varicose veins. I also have spider veins, (unsightly but no pain/discomfort). That said I now wear medium compression stockings for women. They really do help. Hubby bicycles, and I walk every day. Our building has no elevator so that is also a plus good stairs.. up and down! Great to see you two! It is 2019 as I write.

  • I understand if you cross your legs that cuts off your circulation.. so is it okay to cross them when you’re using the roller..��

  • For how long should I attempt some of the exercises? I know throughout the day ones include the heel/toe exercise but for example, how long should I do the bending of the knees exercises or foam rollers?

  • I am a lousy exerciser. My muscles feel like wood so I give up easily. Confused still about static stretching before exercise or after exercise.

  • Such valuable advice but sadly the audio is so bad that u either put the phone to hear what is being said or u just watch them do the exercises. But they are definitely worth doing. Thank you gentlemen.

  • I appreciate the tips. How often you hear I wish I knew what was happening as it was getting worse, for years? Now its a bloody nightmare since the slowly increasing pain caused slowly decreasing exercise until I was sitting at a computer desk almost entirely, for years. Then finally on top of all the stuff that was a clear sign I ignored, like big time calf pain walking up hills even a little bit, and increasing neuropathy symptoms I ignored until it finally hit my sciatic and put me in agony for weeks trying to get back out of that one. Got that one toned back down and I find myself OCD chasing all the other symptoms I ignored for almost two decades as they got worse. Its like a onion. Peel off one thing a little bit and the next one pops up to take its place. You guys gotta see this stuff quite frequently. Frustrating though when I try to explain all these different symptoms to my Physician, who is a 80 year old Osteopath, so you would think he would know something about natural treatments of it and even he just tosses more Gabapentin at it. Which I admit does help. Mainly to help control some of the pain so I can move more and hopefully get at the root of this.