Walking is a great form of exercise, whether you’re a beginner or a seasoned athlete. It’s cheap. It’s accessible. It doesn’t require any fancy equipment.
Walking is one of the best forms of exercise as it strengthens bones and gets your heart pumping, also it doesn’t require any specialized equipment so that you can do it just about anywhere. Taking a walk for Half an hour, five days a week can help improve your body and your life. But when you’re a regular walker, you may be researching ways to pump up your walking workouts. Whether your goal is to get past a weight-loss plateau, improve your energy or simply take your fitness to a different level, here are 5 methods to step up your walking routine.
Add interval training
If you’re familiar with things like HIIT (High Intensity Interval Training) and Tabata intervals, then you’re well aware that a killer treadmill workout doesn’t need to take forever. Here’s one sample tabata treadmill workout: Warm-up first, then set the treadmill to 10 percent to 12 percent incline, after which ramp up the speed so you’re in a full sprint. Continue the sprint for 30 seconds and then slow down the speed to some 15 second light jog/walk. Repeat these high-low intensity intervals for 8-12 sets. Overall this type of workout will take under 30 minutes, and you’ll end up torching more calories in less time.
Walk uphill, backwards
oncentration and you’ll have to walk in a slower speed, but I guarantee you won’t end up drifting off into space. Walking backwards uphill can help strengthen your quads, glutes and calves, and if you want to make things more challenging just switch up the speed and incline every few minutes, while switching between forward running and backward walking.
The sideways shuffle
To do the sideways shuffle you’re going to set on the treadmill and face forward as always. Then, with your right hand around the rail in front of you and your left-hand on the left railing, result in the left so that the left railing has become in front of your body. Now, just like you would shuffle on flat ground, result in the same shuffle motion- clicking foot to foot, moving sideways (don’t cross your feet). The sideways shuffle is a very great way to improve balance, strength as well as your concentration. It’s also a nice method to work your hips, inner and outer thighs, calves, abs, and obliques. Just remember to spend an equal amount of time in your left side as you do your right side, and begin at a slow pace. As you become better at the shuffle, you are able to bump up the speed and the resistance for any challenge.
Walk with your arms above your head
You may end up looking a bit funny to fellow gym-goers, but speed walking with your arms overhead and/or moving your arms up and down throughout your session is an excellent method of getting your heart rate up. And when you want to step things up much more, do this move with the added weight of 5-10 pound dumbbells in every hand.
Nordic walking, which uses poles and can be done in any climate, is a superb way to add more muscle power and intensity for your program. According to the Cooper Institute, Nordic walking burns 20% more calories than walking alone (sans poles). What’s more, Nordic walkers don’t perceive the concentration of their walks as harder, despite the fact that their heart rates are higher and they’re using more muscle tissue.