Whether you’re a regular gym enthusiast who always keeps in mind to build muscle, or a fitness tracker enthusiast who keeps an eye on that 10,000 every day, you certainly thought. Would walking build a muscle? After all, this is our most regular form of exercise and the only form we can do for those who have trouble participating in weightlifting or intense aerobic exercise.
“Walking is primarily considered a form of low-intensity aerobic exercise,” said Brett Starkowitz, Master Trainer and Head of Education at Ten Health & Fitness. (Opens in a new tab).. “It generally doesn’t cause significant changes in either muscle mass or tension.” Well, that’s right.Well, it’s not perfect, so don’t stop hunting for the best treadmills (Opens in a new tab) not yet.
“Walking falls into the category of endurance exercise, which is known to build muscle fibers that contract slowly. Fibers that are primarily used during periods of sustained activity. People take in nutrients. You may notice a slight increase in leg size after walking as the legs “swell” to remove waste products such as lactic acid. (Opens in a new tab)“Says Starkowitz.
This may explain the calf bulge after a walk in a local park, but sadly the volume change doesn’t last for more than an hour.Still, if you keep walking for a period of time on a regular basis, those toned calves can get stuck in a 2018 study by Nagoya University. (Opens in a new tab) After 10 weeks of regular 30-minute walking, 31 participants were found to have improved muscle quality.
Therefore, I’m not going to create the legs of an Olympic weightlifter while walking, but I have the muscles to create from it. So we see which muscles work while you walk and whether you can do it to burn fat and level up your daily walk to build muscle faster. Get tips from Starcowitz to help you get started.
What kind of muscles work while walking?
Walking primarily moves the lower body and stimulates the quadriceps, hamstrings, gluteal muscles, calves, hip adductor muscles, and spine and abdominal muscles. All of these play an important role in stabilizing the core as you move forward.
“Walking is one of the best all-round leg workouts,” says Starkowitz. Starkowitz also said that if you want to extend walking to full-body training, you need to include small handweights and Scandinavian poles.
Can you burn fat while walking?
yes. “Aerobic exercise is a great recipe for burning fat with the right diet,” says Starkowitz. “It’s important to monitor your heart rate and work in what’s known as the” fat burning zone. ” This usually corresponds to working at 60% to 70% of your maximum heart rate. This usually corresponds to burning 7-12 calories per minute. “
Another important aspect to consider when looking for the consequences of walking fat burning is duration.
“Working at this low to moderate intensity means that you need to ensure that you have enough walks to see meaningful results,” says Starkowitz.
Also, if you’re exercising for weight loss, keep in mind that the International Journal of Obesity study shows that morning is the best time to go. (Opens in a new tab)Participants running a 10-month supervised exercise program were found to have experienced greater weight loss success in the exercise from 7 am to 11:59 am.
“Regular walking helps maintain lean muscle mass,” says Starkowitz. “Unlike fat, skeletal muscle is metabolically active, which means that you burn more calories every day.”
Need help squeezing in extra steps?Install one of the best walking treadmills (Opens in a new tab) You can take a walk under the desk while working.
Maximize muscle building while walking
According to Starkowitz, there are several ways to maximize the potential for muscle building while walking.
“A popular option is to incorporate intervals by walking at a constant pace and alternating’power walks’, light jogging, or sprints,” says Starkowitz. “It has multiple benefits in improving cardiovascular durability and strength by using fast muscle fibers.
You can also pause while walking to add weight exercises such as rushes, squats, push-ups, and boards. To maximize the cross-training effect, try incorporating a small weight strength interval of 20-30 seconds into your walk. Alternatively, add a back jogging and side step interval to switch the direction of your walk to improve balance and stability. “
In addition to these cross-functional forms of exercise, it is also possible to add weight to walking. We’ve talked about hand weights and Scandinavian poles, but we recommend that you also consider weighted vests and ankle weights.
“Weighed vests have the added benefit of tightening and strengthening your back muscles and maintaining your walking posture,” says Starkowitz.
In addition, according to a 2018 systematic review of BioMed Research International, weighted walking can increase bone muscle density and reduce the risk of fractures. (Opens in a new tab)..
Confuse the terrain
Another great way to boost your muscle building is to take your walk from the flat ground and increase the slope.
“Walking on trails, roads, grass, sloping or uneven surfaces, or unstable surfaces such as sand or gravel, challenges the muscles of the lower legs, ankles, and feet rather than pavement and maintains balance. You have to work hard to be stable, “says Starkowitz. “Alternate the route of the walk to include several different slopes and surfaces. If you find stairs along the walk, use them.”
And if the idea of going off-road stops you from walking completely outside, take your walk indoors on a treadmill. “We alternate between working at different slopes and speeds to change workout intensity and muscle mobilization,” says Starkowitz. “Finally, if you’re walking on a treadmill, let go of the railings. You can significantly increase calorie burning and core muscle recruitment.”
References
The effect of walking with 10 weeks of walking and home strength training on healthy elderly muscle quality, muscle size, and physical function tests (Opens in a new tab)..
The effect of exercise session timing on weight loss and energy balance factors. (Opens in a new tab)
The effectiveness of exercise on bone mineral density in patients with osteoporosis. (Opens in a new tab)
