Should I walk really fast?

Many people believe that only walking fast is good for health, while others just want to walk gently and relax. So which form of exercise is most effective?

There are many effective ways to walk - Photo: TA

In fact, there are many effective walking styles, suitable for different people. And if divided based on speed, there are 2 famous walking styles.

These are interval walking and power walking. While both are superior to regular leisure walking, each method is suitable for different groups of people and goals.

Below is the analysis of scientists :

Interval walking

This method is based on the famous “HIIT” (High-Intensity Interval Training) training principle.

When applied to walking, the practitioner alternates between walking fast (near maximum effort) and walking slowly to recover. For example, walk fast for 1 minute, then slow for 2 minutes, repeating the cycle for 20-30 minutes.

According to a study by Tsukuba University (Japan), people over 60 years old who did interval walking for 5 months (4 sessions/week, each session 30-40 minutes) significantly improved their oxygen absorption, cardiovascular endurance and blood pressure control. They even achieved results equivalent to those who did light jogging.

Additionally, research from the American Academy of Sports Medicine (ACSM) also shows that interval exercises like interval walking burn 20-30% more calories than steady walking, thanks to the body maintaining a high metabolic state after exercise (afterburn effect).

Who should choose this style?

- People who want to lose fat effectively but can't run.

- People with limited time who want “high quality” exercises.

- Young, middle-aged people with good cardiovascular health or used to exercise.

However, due to the change in intensity, people with heart disease, high blood pressure or the elderly should consult a doctor before starting.

Power walking

Power walking is a form of high-speed walking (6-7km/h), with long strides, strong arm swings, a straight back and tight abdominal muscles. Although there is no distinct slow-rest phase like interval walking, power walking requires the practitioner to maintain speed and technique throughout the session.

Power walking method is suitable for the elderly - Photo: HINGE

According to a study by Harvard University (USA), power walking can burn 240-300 calories every 30 minutes (depending on body weight and speed).

It also helps improve heart health, reduce the risk of diabetes, increase bone density and reduce stress. This exercise is also gentle on the joints, suitable for people who cannot run.

Doctor Edward Laskowski (USA) commented: "Brisk walking with the right technique is an ideal full-body exercise - it increases heart rate and activates large muscle groups without causing strong shocks like running."

Who should choose this style?

- People who want to practice regularly, safely, and can maintain long-term.

- Elderly people, people new to exercise or are recovering physically.

- People who prioritize stability and do not like to change intensity.

HUY DANG

Source: https://tuoitre.vn/co-nen-di-bo-that-nhanh-20250619195003107.htm