Can brisk walking achieve the effect of fitness

Fast walking can generally achieve fitness effects and is suitable for improving cardiovascular function, enhancing basal metabolism, and controlling body fat. The fitness effect of brisk walking is related to factors such as exercise intensity, duration, and personal physique.

brisk walking belongs to moderate intensity aerobic exercise, which can effectively improve cardiovascular endurance. A brisk walk lasting for more than 30 minutes can promote blood circulation, enhance myocardial contractility, and improve lung capacity. For sedentary individuals, sticking to brisk walking can help improve insulin sensitivity and reduce the risk of cardiovascular disease. Maintaining a heart rate of around 60% of the maximum heart rate during exercise can achieve a good fat burning effect. It is recommended to choose an outdoor environment with fresh air and wear comfortable sports shoes. Some high-intensity fitness goals may need to be combined with other forms of exercise. Muscle building training requires resistance exercises, while explosive power enhancement requires intermittent high-intensity training. For professional athletes or individuals with special physical conditions, brisk walking alone may not meet specific training needs. Individuals with knee joint injuries or severe obesity should adjust their pace and duration under the guidance of a doctor to avoid sports injuries.

It is recommended to combine brisk walking with dietary control and maintain a daily exercise volume of 6000-10000 steps. Warm up and stretch before and after exercise, and pay attention to replenishing fluids. Middle aged and elderly people can reduce their walking speed appropriately and adopt segmented walking. Long term adherence to brisk walking can improve sub-health status, but it is necessary to adjust the exercise plan according to personal circumstances and consult a professional fitness coach or doctor if necessary.