To keep fit and healthy it is not necessary to perform extremely strenuous workouts but even moderate intensity ones such as walking can suffice.
The risk, however, for those who choose this type of fitness routine, is to get bored soon, since the movements are essentially repetitive. To prevent this from happening, making a few small changes to your walking routine could make all the difference.
they are practically non-existent. Furthermore, it does not require special equipment, other than running shoes and sports clothing suitable for the temperature of the place where it is carried out. No preliminary preparation is needed either, and this means that you can start at any time.
Although it is often perceived as a little intense workout, walking has many benefits of other more intense cardio disciplines such as running or the elliptical, first of all weight loss, as long as it is done at a slightly brisk pace. is one of the low impact alternatives to running.
A walk that is too quiet, in fact, may not burn enough calories to promote weight loss. A simple trick to knowing if the pace is right is to monitor how easily you can carry on a conversation while walking. If you feel no difficulty, the intensity may be too low, while if you feel slightly breathless but still able to converse you are on the right track.
To intensify the walk you can switch to Interval Walking.
Walking is one of the exercises that are also useful in the postpartum workout.
Stopping walking, on the other hand, can lead to various health problems.
a handlebar. A 2019 study found that weight training is good for the heart and reduces the risk of developing a metabolic disorder responsible for high cholesterol, hypertension and diabetes by 17%.
However, the important thing, in order to avoid developing injuries from overuse, is to use the dumbbells for a limited time and not for the entire duration of the walk.
Take a circuit or fitness trail
Instead of just walking, you can incorporate this habit into a larger routine, creating a real circuit. A suggestion could be to place a pair of dumbbells near the starting point of the walk, take a first turn, return to base, stop for some toning exercises and start again. If you want to tone your lower body, you can instead opt for squats, stretches or other exercises aimed at stimulating the buttock and leg muscles.
A "further option is to take a fitness path. Often in city parks there are equipped areas dedicated to sport, where it is possible to carry out paths already outlined by signs complete with detailed explanations. They usually include various exercises with which to break the walk such as push-ups, stretches, squats, lunges and more.
Walk with a friend
Training in the company of someone is fun, stimulating and helps keep you from giving up in moments of failure, so involving a friend in walks could be a "great idea to maintain enthusiasm for the walking routine.
Take a moment for meditation
People who practice forms of meditation are on the rise all over the world and the reason is that the benefits of this mind-body relaxation discipline are so many: they can regulate inflammation, circadian rhythms and glucose metabolism and lower blood pressure. .
Furthermore, meditation can be practiced anywhere and at any time, even in the park or on a country path, as a pause between a moment of walking and the next.
Try the fartlek ranges
Chosen primarily by runners, fartlek is a high-intensity interval training (HIIT) that alternates moments of higher and lower speed. A study has shown that 10-minute interval training improves respiratory and metabolic health and reduces the risk of heart disease, stroke and diabetes. HIIT workouts also increase muscle oxidative capacity.
To apply this technique to your walking routine, you can walk at a faster pace for 3 minutes, slow down for 2 minutes and repeat the sequence.
Gradually increase the pace
A faster walking pace is associated with a lower risk of chronic obstructive pulmonary disease, so gradually increasing your speed could be beneficial for your health, as well as a way to break the monotony of usual training.
If you are not trained enough, however, it is better to accelerate gradually. To start, walking briskly for about 10 minutes a day, 3 to 5 days a week, and after doing this for a few weeks, increase the time from 5 to 10 minutes a day up to 30 minutes.
The new 12 3 30 workout is also based on the benefits of walking.
