Many people underestimate the importance and power of walking as a type of exercise. Many assume that it is a normal human activity to move about and tend to trivialize walking as ineffective. However, various investigations have offered tremendous proof that walking is indeed a formidable health and fitness exercise. However, how you walk is an important factor. A study in Journal of Applied Physiology found that walking fast with hand and ankle weights was equivalent to light running. And research from the University of Virginia revealed that mixing short, fast walks with longer, more leisurely ones was an effective way for obese women to lose belly fat.
Walking has been shown to lower the chances of falling ill. An investigation in the Arteriosclerosis, Thrombosis, and Vascular Biology revealed that walking at a decent clip reduced participants’ possibility of experiencing high blood pressure, cholesterol, and blood sugar levels just as running would.
From the above-mentioned facts, we can tell that we were built to walk. More so, there are many approaches to walking on a daily basis. A conversation with three experts revealed the various approaches, allowing you to select which is most preferred for you.
Celebrity Trainer: David Kirsch
Kirsch has trained a many A-list celebrities which includes Jennifer Lopez and Kate Upton. Kirsch maintains that walking is beneficial to everyone including those that appear to be very fit. “From a purely physiological standpoint, walking raises your heart rate and burns calories,” he says. “But it’s also a great way to increase your mind-body connection, focus on your breath, spend time in nature, meditate, and de-stress.”
On walking for individuals that are new to workouts, David Kirsch recommends that beginners walk as much as 10,000 steps every day. That’s the preset daily goal on most fitness trackers because it’s considered a good target for heart health and weight maintenance. Following the mastery of this feet, Kirsch recommends that you take it up to 15,000 to 25,000 steps daily. However, he maintains that 10,000 should be the least number of steps on a daily basis. For s more intense routine, hilly topographies are ideal or you could attach a three pound weight to your ankle and hands. He also said that you can include certain toning routines that last for a few minutes which includes jumping, walking lunges, squats, or squat jumps. He stated that these moves will encourage heart health and heighten your endurance. He pointed out that walking is very ideal for overall health and muscle development.
Dr. Rothberg, director of the University of Michigan’s Weight Management Clinic spoke on the importance of walking and how it helps to maintain an ideal body weight. He stated that walking is an aerobic exercise that affects the largest muscles with realistic effects for most people.
A daily walk that last for 30 minutes for a minimum of five days weekly is recommended by Dr. Rothberg as a pathway to a healthy and vibrant life. He went on to say that it is not required that you deliver 30 minute walk in one blow. He says that you could split the entire 30 minutes into 10 minutes walking intervals. One of the perks of this proposed approach is that you will be able to maintain a fast pace which is a fundamental requirement for achieving the health benefits of walking. One of the perks of fast pace walking is that it eliminates harmful fats from the body. Walking is also known to have psychological benefits as well which includes keeping improving memory and increasing motivation. The best part is that walking fills you with a sense of accomplishment that radiates into other aspects of your life.
Run Walk Run training method was invented by Galloway and encourages walkers and runners to maintain a healthy state and to prepare for races too. Including running intervals into your walk routine is also known to be very beneficial with benefits in the areas of eliminating excessive calories, alleviating feeling of hunger and more. He also stated that incorporating running sessions into your walk routine allows you to reach farther places and prevents injuries too.
Jeff Galloway's go-to walking workout instructs that you begin with faster walking sessions which begins with light running for 5 to 10 second for one minute intervals that stretches for 10 minutes duration while systematically climbing to thirty minutes. After you have finished this phase, you can then consistently improve until you can achieve 30 seconds light runs on every one minute for a thirty minutes duration. It is expected that you will start to have much shorter rest intervals with time. Galloway sates that this routine is quite effective for 5k races and higher as it builds the required level of endurance for an ever increasing feat.