27 Oktober 2013.
Brisk walking selama 1 jam lebih hari ni dengan hubby. Malam tadi berzumba hampir 45 minit, gara-gara cheatday Jumaat malam makan benda alah bawah ni di VIVO American Pizza & Panini....
Tempting kan? Padan muka kena bakar balik kalori sampai sakit-sakit badan berZumba dan brisk walking 2 hari berturut-turut.....Hehehe~
Sedikit info tentang brisk walking ni....kadang-kadang orang tak boleh bezakan antara brisk walking, jogging dan berlari...aku pun sama, hehe!
Brisk walking, sometimes
also referred to as speed walking, is a type of exercise where a person
walks quickly in order to increase the heart rate and get in shape. It
can be a great way to lose weight and increase physical fitness, and is very easy to do. There are many benefits to incorporating such an exercise routine into everyday life.
Speed walking can be a great exercise for people of all ages. There are a few different ways for individuals to tell if they are walking quickly enough for physical benefits; these are perceived exertion, heart rate, and a measure of distance versus time. The perceived exertion when walking briskly should cause the walker to begin to sweat and to breathe slightly more heavily, but he or she should still be able to talk easily.
When measuring heart rate, the target heart rate for aerobic exercise should be between 60% and 85% of the person's maximum heart rate,
which is 220 minus the person's age. So, a 25-year-old's maximum heart
rate would be 195, and 60% to 85% of that is between about 117 and 160
beats per minute. Keeping the heart rate in the target heart rate zone
is not only safer, particularly if one has not been exercising for a
while, but it delivers the best fitness benefits.
Finally, brisk walking can
be determined by the amount of time it takes to walk a specific
distance, such as a mile (1.6 km). A walker can measure the amount of
time it takes the first time exercising, and try to set goals to
decrease that time. Alternately, he or she can try to increase the
distance walked at regular intervals, while keeping the pace the same.
People should be sure to select good walking shoes when starting a new exercise routine.
Walking shoes should be supportive, with a thick, cushioned heel and a flexible midsole. Mesh vents on the top of the shoe can make them more comfortable on hot days. It is important that the shoes fit tightly — the feet should not slide back and forth in the shoes or roll to one side or the other, which is known as pronation.
In addition, walkers
should remember to stay hydrated when walking, and to wear reflectors if
walking along the road at night. Brisk walking can be done outdoors or
on a treadmill.
It is a good idea for the walker to try to keep a steady pace the
entire time he or she is walking in order to keep the heart rate up and
receive the most aerobic benefits. Some people incorporate walking
interspersed with periods of jogging in order to get a more challenging
workout as well.
Sumber Artikel : http://www.wisegeek.com/what-is-brisk-walking.htm
Artikel lain yang boleh dirujuk:
Definisi Brisk-Walking
http://www.livestrong.com/article/467323-what-is-the-meaning-of-brisk-walking/
Kebaikan Brisk-Walking
http://health.sify.com/11-benefits-of-brisk-walking/
Yani, thanks for sharing. kebetulan i memang tgh cari hear rate yg optimal during exercise tu. Coz i read it somewhere that bila exercise, utk lebih berkesan hear rate mesti ada dlm range yg maximum. selain dari tu, now dah tahu brisk walking criteria, so bleh la praktis :-)
ReplyDeleteIt's ok Sweet Tooth.....sharing is caring!
DeleteAlang-alang Yani google, saje kongsi kat sini untuk rujukan Yani bila-bila masa....
Dengan berat badan Yani skrg, nak berlari tu mcm pressure je kat kaki dan badan. Tapi kalau brisk walking dan jogging, inshaAllah takde masalah.
yani..kurusnya yani skrg ni...suka tengok! diri sendiri xde kemahuan nak usaha lebih macam yani ni. Rasa nak minta je Yani jadi trainer atie hehe
ReplyDeleteJadi trainer Atie? Alahai...diri sendiri x berjaya kurus lg Atie, mcm mn nak jd coach org lain...hehehe, bleh jadi ajaran sesat jadinya nnt.....
DeleteYani ni saje letak cabaran 90 hari, sbb kalau tak set 1 tarikh memang usaha sambil lewa dan main-main. Sebab tu cabar diri sendiri.
Atie dah sambung balik aktiviti fizikal di sini tak lepas balik dr berkursus haritu? Kalau dpt berteman, seronok skit dan tak mudah patah semangat...