While walking may not be your first option when it comes to working out, this simple exercise still has a lot to offer. This article will teach you how to turn your casual walks into an effective workout.
Mix It Up With Interval Training
Interval training involves combining short bursts of intense activity with longer and slower periods of recovery. According to multiple studies, this training can greatly improve aerobic fitness, blood pressure readings, and leg strength.
If you’re just starting out, try walking moderately for 3 minutes. Then, you can speed up at a faster-than-normal pace for 2 minutes, alternating 30-45 minutes.
Swing Your Arms
While it may look silly to you, swinging your arms while you walk can increase the intensity of your workout. To ensure you’re doing it right, bend your elbows at 90 degrees, ensure your hands are relaxed and not clenched to reduce the tightness in the neck and shoulder region, and keep your elbows close to your body.
Add An Incline
One of the easiest and most effective ways to intensify your walks is to add an incline like a hill or a long set of steps. This inclined walk will help you strengthen your glutes, hamstrings, and quadriceps.
Carry Weights While Walking
Weighted vests or ankle weights are both excellent equipment you can add to your walking routine. If you’re just starting out weight walks, you need to build your strength slowly and increase the weights at a rate that’s comfortable for you.
Pick Up The Pace
While a 30-minute walk can help burn between 90-300 calories, a brisk pace will make you sweat more and push your body to burn more calories. To achieve your workout goal, you should aim for a pace of 5.5 – 6.5 kph (3.5 – 4 mph). This means you have to average at least 9 minutes per kilometer (or 15 minutes per mile) on each walk.
Use Technology To Stay On Track
A fitness tracker is an excellent way to monitor your progress. Research also shows that combining fitness trackers with positive feelings about physical fitness can help you maintain your new exercise routine and stay motivated for longer periods.
Walking is an easy exercise to turn into an effective workout routine. With our recommendations, you can achieve your fitness goals each time you leave the house.