5 different running styles: which one is right for you depending on your fitness goals (Image credit: iStock)
Walking is one of the simplest yet most effective forms of exercise. It is low-impact, accessible and does not require any special equipment. You can do this anywhere, from your home to the park. However, did you know that not all walking styles are the same? Each type will help you achieve different fitness goals. Therefore, it is essential to know which one suits you best and helps you achieve your fitness goals. Here we have listed five different running styles that can help you choose the style you can add to your fitness regime.
walk fast
Brisk walking means walking at a fast pace, usually about 3 to 4 miles per hour. This style involves walking with a purpose, where your heart rate increases and your breathing becomes a little heavy. Brisk walking is one of the most effective low-impact exercises weight loss and overall fitness.
benefits:
– Weight Loss and Fat Burning: Brisk walking is a great way to burn calories. According to the Mayo Clinic, brisk walking for 30 minutes can burn between 150-200 calories, depending on factors like weight and walking speed.
– Heart health: Regular brisk walking helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby improving heart health over time.
When to choose brisk walking: If your goal is weight loss, cardiovascular fitness, or increased stamina, brisk walking is a great addition to your fitness routine.
power walking
Power walking involves fast steps at a pace of 4-5 mph. This style of walking engages your arms and core muscles, providing a full-body workout. American Heart Association studies show that power walking can reduce the risk of heart disease and improve cholesterol levels.
benefits:
– Burns up to 300 calories per hour, depending on your weight and speed.
– Improves heart health by increasing your heart rate.
When to choose power walking: Power walking is ideal for people who want to lose weight or boost heart health. For best results include 30-45 minutes of power walking in your daily routine.
Nordic Walking
Nordic walking involves the use of specially designed poles, making it a great option for those wanting a low-impact, full-body workout. According to a study published in Medicine and Science in Sports and Exercise, Nordic walking activates your muscles up to 90 percent, while regular walking activates them up to 70 percent.
benefits:
– Calorie burn increases by 20-40 percent compared to traditional walking.
– Enhances posture and balance by engaging the upper body.
When to choose Nordic walking: Perfect for trek enthusiasts, Nordic walking can be done on trails or in parks. It is especially beneficial for those who are recovering from injuries or looking for joint-friendly exercise.
mindful walking
Mindful walking, also known as meditative walking, focuses on taking slow, deliberate steps while paying attention to your breathing and your surroundings. A study in Frontiers in Psychology found that mindful walking reduces stress and anxiety, improves mood, and increases overall well-being.
benefits:
– Promotes mental relaxation and mindfulness.
– Encourages better breathing and posture.
When to choose mindful walking: Mindful walking is best for people who want to reduce stress or practice meditation. Choose a quiet environment like a park or garden and spend 15-30 minutes focusing on your steps and breathing.
interval walking
Interval walking is a walking workout that alternates between periods of fast walking and periods of slow walking. The key is to alternate the intensity, like high intensity interval training (HIIT), but in walking format. You can also add power walking or hill walking during high intensity phases.
benefits:
– Maximizes fat loss: Research shows that interval walking promotes fat burning and is more effective for weight loss than steady-state walking.
– Increases cardiovascular fitness: Interval training challenges your heart rate, improving cardiovascular health and endurance.
– Improves speed and stamina: Over time, this method helps increase running speed and stamina by improving the way your body handles intensity.
When to choose interval walking: Interval walking is ideal for people who want to burn fat, increase cardiovascular endurance and challenge their body in a time-efficient way. This is a great option if you want to lose weight or increase stamina.
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