Walking, 7.2 km/h
Reps90 times
Calories burned26 kcal
LevelBeginner
Changing duration and load is available in our application
Take short and frequent steps, as a wide step can cause pain in the feet and thighs. For an adult, it is optimal to take 113 steps per minute, but an accelerated pace will already require about 150 steps per minute
How to perform the exercise
90 times
26 kcal
Control your movement and do not rush.
01
Start position
Keep the back straight and the shoulders relaxed.
02
Stride
Take short and frequent steps.
03
Pace
Keep a fast pace of about 150 steps per minute.
04
Arms
Swing the arms actively in time with the steps.
05
Breathing
Breathe evenly and rhythmically.
06
Control
Watch your foot placement and do not break into a run.
Variants
Beginner
Walk at a comfortable pace for 20–30 minutes.
Middle
Keep a fast pace for 40–50 minutes.
Professional
Increase the speed and duration.
Which muscles are working
The main load falls on the thighs, quads, glutes, calves and core.
Benefits of the exercise
Balance
Trains the heart and endurance.
Strength
Strengthens the leg muscles.
Simply
Requires no equipment.
Contraindications
Acute foot or hip pain.
Cardiovascular disease without medical supervision.
An overly wide stride at a fast pace.
Recommendations
Cardio
Walk 40–50 minutes 4–5 times a week.
Technique
Keep a short, frequent step without a wide lunge.
