Enhance your strolls into exercise routines with this trainer's five strategies to transform your walks into walking workouts.
In the quest for fitness, walking workouts are gaining popularity, offering a low-impact alternative to traditional cardio exercises. However, not everyone has access to a treadmill or YouTube tutorials for guided walks. Fortunately, there are several ways to upgrade your outdoor walking routine without these resources.
Personal trainer Karl Henry shares five tips for upgrading outdoor walks: using your arms to lengthen your stride, walking in nature, walking uphill, walking downhill, and adding resistance exercises along the way.
One effective method is interval training. By alternating paces, you can increase the intensity of your walk. For instance, walking briskly for 1-2 minutes, then slowing down for a minute to recover, can be repeated for 5-10 minutes. Walking quickly uphill or on a flat surface for 30 seconds, followed by a 2-minute walk at a normal pace, can also be an effective cycle.
Incorporating varied terrain is another strategy. Walking routes with hills or inclines can significantly boost calorie burn and engage more muscles in the glutes, hamstrings, and calves. Uphill walking also reduces stress on the knees.
Engaging your upper body by actively pumping your arms during the walk can increase calorie burn and work the arms and upper back. However, there is mixed evidence regarding the effect of arm-swinging on walking efficiency and calorie burn.
Incorporating bodyweight exercises like squats, lunges, or push-ups periodically during your walk can add an extra workout element. The author found themselves doing discreet squats by a wall when they thought nobody was looking.
Choosing varied routes, such as trails with uneven paths or stairs, can challenge your balance and coordination. Walking in nature can also help reduce feelings of anxiety and promote deeper breathing.
Remember to start with a warm-up and end with a cool-down. A gentle pace at the beginning can loosen your muscles, while a slower pace or light stretching at the end can gradually bring your heart rate back down.
The author, who lives in a hilly city, found that uphill walks more in their glutes, while downhill walks engaged their inner thighs and core. However, walking down a steep decline was challenging. The author also tried using arm-swinging in their walking routine but felt a bit silly and did not find any definitive outcomes.
By following these tips, you can effectively increase the intensity and variety of your outdoor walking workouts, making them more enjoyable and beneficial for your fitness journey.
- Combining arm movements with your outdoor walks can increase calorie burn, while also working the arms and upper back.
- Incorporating bodyweight exercises like squats, lunges, or push-ups during your walk can add an extra workout element to your outdoor walks.
- Walking on varied terrain, such as trails with hills or inclines, can boost calorie burn, engage more muscles, and challenge your balance and coordination.
