Walking is an important part of daily physical activity. It is the most natural way to move in space. It's low intensity and doesn't have an aggressive effect on the joints like running, for example, does. That's why walking can become your favorite exercise. You can subtly burn more calories and add value to your daily physical activity simply by walking more.
Walking not only burns calories and tightens muscles, but improves endurance, cardiovascular activity, respiratory function. To reap the many benefits of walking and make it your favorite workout, see how you can add intensity to it.
Move at a steady but energetic pace
To reap the benefits that walking offers, don't drag yourself or walk too slowly. Move vigorously and at a steady pace. This will keep your heart rate slightly elevated, which is important for cardio training purposes.
Adding extra weight to your own makes walking a more effective workout because it burns more calories. You tire yourself more, which means you challenge your body to meet the challenge at hand. Adding weights to walking improves overall cardiovascular he alth, respiratory function, speeds up metabolism.
Change walking speed
A change of pace makes every workout even more effective. When you alternate between moderate and brisk walking, you speed up your metabolism by increasing your heart rate and breathing. This way you will burn more calories.
Walk a steep road
Climbing hills and walking on inclines adds difficulty to your workout. This increases blood flow to the muscles, which speeds up metabolism. Climbing makes you short of breath, which is a sign that your heart rate is also racing, which is the desired goal.
Breathe through your nose
Breathing through the nose increases the intensity of walking. When you inhale, do it through your nose, and when you exhale, do it through your mouth. This way you will maintain a higher intensity of your training and you will be able to reduce your breathing rate by controlling your breaths.
Incorporate strength training
If you're walking for a workout, you can add more intensity by stopping for interval strength exercises. For example, you can walk hard and fast, then stop for a while and do a series of squats or pull-ups. Continue walking, then stop again for another set of exercises.Alternating between low and high intensity intervals makes the workout much more effective.