Get more out of walking

By admin
13 December 2016

Even if you have the best intentions to become a super sprinter or a marathon major, not everyone was born to run.

That’s not to say you should step off of the treadmill though, as walking workouts can be just as beneficial to your health and fitness.

Past studies have shown that walking has all types of benefits, from slowing down dementia in people over 70, to cutting the risk of getting cancer.

Read more: Drinking too much water when ill can be harmful

If fitness benefits are what you’re after, walking is also excellent in this department. You can burn serious calories by simply walking, so maybe it’s time to see the slower paced exercise in a new light.

Treadmill workout

That moving conveyor belt isn’t just for runners you know! By changing your pace and incline you can easily burn 400 calories in little over 40 minutes. And because the pace is slower and less intense than a sprint, you can prop your tablet or phone up and catch up on some TV.

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Start with an incline of one and walk for three to four minutes at a speed of around four to five. Then increase your incline to 15, while keeping the speed the same. After three minutes, lower your incline back to one but up your speed to around the eight or nine mark for a one minute run. Drop your pace but increase your incline again to 15 for another three minutes, repeating the pattern until you hit 40 minutes. Allow for a three minute gentle cool down followed by a stretch.

Intervals

Interval training doesn’t always have to be about high intensity bursts; add sets of lunges, squats and pushups into your walk. Stop every 10 minutes, either on the treadmill or in your local park, and perform a few sets of strength training exercises. This will ensure you lose weight through walking, but retain muscle mass with the bodyweight exercises.

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Speed up your everyday walks

Walking to the station or getting off the bus one stop early everyday is an easy way to add more steps into your routine, but you can make this walk even more advantageous by speeding up your pace. “Since so many people don’t have time for two-hour walks every day, making the most of the time you have is key,” personal trainer Chris Freytag told womenshealthmag.com. “By adding some speed and intensity to your walks, you can up your calorie burn, improve your lung capacity, and absolutely take off some pounds.” Walking fast enough to make talking hard should do the trick!

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