![]() ![]() Peloton and Aaptiv have audio-outdoor walking workouts available via their subscriptions. If you’re up for it, you can even carry resistance bands with you to make these exercises more challenging.įeel like you need motivation to get moving more than a challenge? Use a workout app with walking programs to guide you through your steps. ![]() Consider taking two or three breaks during your walk to perform some basic bodyweight exercises like squats, lunges or pushups. You could also try incorporating some light resistance work into your daily walk. Just don’t carry dumbbells or wear wrist and ankle weights, as experts say this can alter your natural stride and cause injury to hips or shoulders. By wearing a weighted vest or carrying a backpack filled with a few books you can also increase resistance, which translates into a better workout. You might also choose tougher terrain, either by finding a hilly area or hiking in the woods. One way is to pick up your pace, by walking faster or adding in short bursts of running intervals. There are plenty of ways to make your walk more challenging and get your heart pumping even more. Walking is good for your cardiovascular health You can also look for a "maximal" running shoe, such as the offerings from Hoka One One, which have a chunky, curved sole that offers a ton of cushioning and makes it easy to switch between walking and running. What makes a good running shoe comes down to personal preference, but we recommend the Brooks Ghost for a neutral fit, the Brooks Adrenaline for more stability and Xero running shoes for a minimalist, barefoot feel. They’re built to withstand more impact, which makes them suitable for a wider range of activities (including, you know, running, should you decide you want to speed up your steps). You can buy walking shoes, but you may be better off investing in a pair of running shoes to stay comfortable and avoid injury while walking. You'll also want to make sure your feet are comfortable and supported. Good walking form entails keeping your head up and looking ahead during your walk, keeping your shoulders and back relaxed and swinging your arms opposite the movement of your legs. Walking is an intuitive movement, but paying attention to how your body is positioned will help you avoid injury, especially if you're doing it for long periods of time. ![]() Using good form will maximize your results The more you move, the better off you will be,” says Timothy Lyman, certified personal trainer and director of training programs at Fleet Feet Pittsburgh, a running equipment store with locations across the United States. In addition, there is no minimum effective dose or, barring injury and/or pain, upper limit. “ a low barrier to entry compared with other methods of physical fitness. Trainers love recommending it because, unlike lifting weights or cycling, you don’t need much (or any) equipment or extensive training to learn how to walk properly. Going for a half-hour walk at a moderate pace on a treadmill or outside can help build strength in your lower body and core, and if you crank up the incline or walk on a hill, your legs, core and back muscles get a serious workout.īecause walking is a movement we do each day, it makes it an easy exercise to start. Your hamstrings, glutes, quads, calves, hips and core all spring into action as you move-even the muscles that help curl your toes are used. ![]() But the activity actually uses a lot of muscles. Most of us take a few steps every day, so it may seem like putting one foot in front of the other takes little to no effort. ![]()
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