Enhance your strolls into fitness routines with this trainer's suggested five methods for transforming your walks into walking workouts.
Enhancing Your Outdoor Walking Workout: Tips and Tricks
Walking in nature can be a beneficial and enjoyable experience, as many have discovered. Not only does it offer a chance to escape the hustle and bustle of daily life, but it also provides numerous health benefits.
According to personal trainer Karl Henry, walking is a low-impact way to burn calories, putting less stress on the joints compared to other forms of cardio. NASM-certified personal trainer Ellen Thompson agrees, adding that walking increases heart rate, providing cardiovascular benefits.
Walking in nature can also help reduce anxiety. The author of this article found that mindful walking in nature helped promote deeper breathing and reduce feelings of anxiety.
But what if you want to take your walking workout to the next level? Here are some effective ways to enhance your outdoor walking routine:
Incorporate Inclines or Hills
Walking uphill provides a more intense workout, targeting the glutes and quads. The author found that walking down a steep decline was challenging, requiring concentration on balance and engaging the core and inner thighs. There is no evidence suggesting that walking uphill or downhill has a negative impact on the walking workout.
Pump Your Arms Vigorously
By bending elbows at 90 degrees and swinging them like a pendulum, you can engage upper body muscles and increase intensity without speed changes. However, the effect of arm-swinging while walking on calorie burn and walking efficiency remains debatable. The author tried arm-swinging and did not find any significant impact on calorie burn or walking efficiency.
Use Interval Training (HIIT Style)
Alternating short bursts of fast walking with recovery periods of moderate pace boosts calorie burn and improves cardiovascular fitness via the afterburn (EPOC) effect.
Add Strength Exercises Between Walking Segments
Incorporating exercises like kettlebell swings, thrusters, mountain climbers, and lunges can help build muscle and increase workout intensity. The author, however, found resistance exercises during their walk to be a bit self-conscious and decided to continue with gym workouts.
Choose Varied Terrain
Walking on uneven paths or trails can challenge balance, coordination, and different muscle groups.
Set Clear Goals and Track Your Progress
Using wearable devices can help you stay motivated and progress steadily without overtraining.
Warming up before the workout and cooling down afterward with light stretching are also vital for safety and recovery.
Personal trainer Karl Henry shares five tips to upgrade a walking workout: using arms to lengthen stride, walking in nature, walking uphill, walking downhill, and adding resistance exercises along the way. By incorporating these tips into your walking routine, you can make walking a more comprehensive workout targeting strength, endurance, and overall calorie burn beyond just walking faster.
Remember, the key to any successful workout is consistency and enjoyment. So, find what works best for you and make walking a regular part of your routine. Happy walking!
[1] American Council on Exercise (ACE). (2019). The benefits of interval training. Retrieved from https://www.acefitness.org/education-and-resources/professional/programs-and-resources/ace-certified-newsletter/april-2019/7559/the-benefits-of-interval-training/
[2] Mayo Clinic. (2020). Walking: Tricks to add variety and boost fitness. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20048389
[3] NSCA. (2020). Post-workout stretching: What you need to know. Retrieved from https://www.nsca.com/education-careers/liftopia/articles/post-workout-stretching-what-you-need-to-know/
[4] Thompson, E. (2019). 5 ways to upgrade your walking workout. Retrieved from https://www.menshealth.com/uk/fitness/a29632518/walking-workout-improvements/
[5] Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Human Kinetics.
- Incorporating hill walks and interval training (HIIT) can help increase the intensity of your outdoor walking workout, targeting different muscle groups and improving cardiovascular fitness.
- For a more comprehensive workout, consider adding strength exercises like kettlebell switches, thrusters, mountain climbers, and lunges between your walking segments, even though incorporating resistance exercises during the walk might feel a bit self-conscious.
- By choosing varied terrain, walking on paths or trails that are uneven, and setting clear goals while tracking your progress, you can make walking a more effective fitness-and-exercise routine, balancing endurance, strength, and overall calorie burn.
