Walking is a rhythmic, dynamic, and aerobic activity that involves the big skeletal muscles and has a number of health advantages, including fat reduction. Does walking, on the other hand, help you gain muscle? While high-intensity walking does not result in the development of huge, bulky muscles or significant changes in muscle mass or tone, it does assist in the development of some muscles while having little effect on muscular growth.
Walking is a type of
endurance exercise that involves a low-intensity cardiovascular workout. It
aids in the development of slow-twitch muscle fibres, which offer long-term
energy for prolonged activity. Slow-twitch fibres, for example, line the backs
of your lower thighs and the muscles in your rear, allowing you to stand and
maintain your posture for extended periods of time.
"People may
observe a modest increase in leg size post-walking as the legs'swell' to take
in nutrients and expel waste items, such as lactic acid," explains master
trainer Brett Starkowitz, who is also the head of education at Ten Health and
Fitness.
This could explain why, after a 30-minute walk, you notice a rise in your calves, but the increase in leg volume only lasts an hour or so.
A 2018 study from
Nagoya University found that 31 people increased their muscle quality after
participating in a 10-week fitness programme that included two or three
sessions of 30-minute walks per week. This showed that walking for long periods
of time can develop leg muscles and tone calves, as well as prevent leg muscle
atrophy.
Muscles
That Help You Walk:
The quadriceps,
hamstrings, calf muscles, and hip adductors are the principal muscles used in
walking, with the gluteal and abdominal muscles also contributing to forward
motion. It enhances the flexibility of the cardinal joints while strengthening
the muscles of the legs, limb-girdle, and lower trunk.
"Walking is one
of the best all-round leg workouts," Starkowitz says, adding that adding
tiny hand weights while walking can help make it a full-body workout.
Weight Loss:
When attempting to
lose weight by walking, there are several factors to consider, including your
nutrition, activity length, and exercise schedule (morning or evening).
Longer,
lower-intensity cardio workouts (such as walking) work at 60 to 70% of your
maximum heart rate, which is known as the "fat burning zone," and
burn a lot of fat. Working at 60% to 70% of your maximum heart rate burns seven
to twelve calories every minute.
Low-intensity
workouts burn fat, but the process is gradual, and it takes longer to burn the
same number of calories as higher-intensity workouts. In the end,
high-intensity workouts are more efficient in burning overall calories,
resulting in greater and faster weight loss.
Another consideration
is the exercise duration. According to a study published in the International
Journal of Obesity, exercising in the morning is more effective than exercising
in the evening for weight loss. The time of day may be crucial for body weight
management, despite the fact that the particular mechanisms remain unknown.
How to
Increase Muscle Growth While Walking:
·
Incorporate
intervals into your walking routine by alternating between a steady speed and a
power walk, jog, or sprint to boost your muscle-building potential.
·
Intervals
of bodyweight exercises, such as lunges, squats, push-ups, or planks, can be
included to your walking regimen.
·
You can
also improve your muscle-building potential by adding weights to your walk.
Hand weights, Nordic poles, weighted vests, and ankle weights are examples.
These techniques also
improve cardiovascular endurance, muscle strength, and bodily balance and
stability, among other things.
Boost
Your Walking Workout with a Variety of Inclines:
Hills or treadmill
inclines can intensify your workout and force your muscles to work harder to
maintain balance and stability. It eventually leads to a faster rate of calorie
burning. To vary the intensity and muscle recruitment of the workout,
Starkowitz suggests alternating between working at various inclines and speeds.
Also, let go of the
hand support when using a treadmill to promote core muscle engagement.
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