Going for a walk and building muscles are not mutually exclusive
Exercise keeps you healthy. For this, it is not at all necessary to go to a gym or otherwise work up a sweat to stay fit. It is much more important to move at all.
Which muscles are trained during walking, to what extent muscle building is possible during walking and whether walking is an endurance training, is explained below.
& Can you build muscle by walking?
What many do not believe: Muscle building takes place during regular, brisk walks. Of course, walking only builds muscle mass to a certain extent. For a holistic muscle build-up it is best to integrate additional strength training.
If you walk just a few hours every week, you will benefit not least from the oxygen supply of various health benefits for the body and mind.
It’s also the easiest way to incorporate more exercise and physical activity into your daily life and keep fit and healthy. All that is needed shoes with a flexible sole, which optimally support and relieve the feet.
& Which muscles do you train while walking??
Mainly train the following muscles while walking:
- shin
- Calves
- Parts of the thigh muscles
- Musculature of the feet
- Belly and buttocks
- neck and back muscles
When running, muscle building takes place in a certain way. However, runners centrally train their strength endurance, that means the ability to keep up the power performance for a long time. If you are walking for the first time or after a long break, you may feel noticeable muscle soreness in your calves, thighs and abdomen a few days later.
& Is walking endurance training?
Walking reduces stress and the cardiovascular system is stimulated. A brisk pace increases the intensity and effectiveness of exercise. It is advisable to start slowly and increase step by step. Vigorous, quick steps are particularly effective. The best way to do this is to take your arms with you, similar to walking. A brisk walk of 30 to 45 minutes a day is healthy and amounts to effective endurance training.
If you are a bit more ambitious and want to increase your fitness level, you can do a Do interval training. Alternate between walking at a regular pace and walking at a fast pace. Endurance and stamina are improved when the initial distance is covered in less time. If the pace and distance are right, it is also possible that you will lose weight while walking.
Put on your shoes and go – the workout is also possible with joint problems
Depending on your mood, you can either go for a walk alone or optionally with a training partner. Combinations with strollers or the dog are also popular.
Many believe that it is not possible to go for a walk because of joint problems. But this is a mistake. Quite the opposite, in fact regular walks make the joints more resilient. In this way, pain or other discomfort in joint diseases, for example, due to arthritis in the knee, can be alleviated.
Walking is also recommended by many physicians after injuries or illnesses recommended in the recovery phase.
Conclusion
There is no question that walking is healthy. In addition, walking is the easiest workout in the world: little effort, hardly any sweat and no special equipment are required for it. If you rely on this light exercise, you can keep your body fit even in old age. For people who live longer, there is no lack of exercise.
Sports do not have to be strenuous and sweaty, but the training can also have a relaxing effect and help to reduce stress and recharge your batteries.
The good thing about walking is that it can be done anytime and anywhere. There is no need to pay expensive gym membership fees. Physical activity is also free.