11.07.2020

The Key to Turning Your Daily Walk into a Legit Workout

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There are many walks in life: a podium, a moonlit walk, a walk of shame … But for most of us, a walk is basically just a great way to get around. It is also one of the simplest forms of exercise, as it does not require any equipment (or real skill).

However, going from the bedroom to the living room will not mean cardio for your purposes. So, when does walking really become an exercise?

The actual body movement that occurs when you enter as a pendulum — your body moves forward step by step as you move along a rigid leg that acts as a pole vault. This includes placing one foot in front of the other and shifting your weight from side to side with each step to rotate the fulcrum of your leg.

Cardio, short for cardiovascular exercise, refers to an activity that requires or requires oxygen to satisfy the body’s energy needs. Any activity that increases the heart rate and respiratory rate with repeated and rhythmic use of large muscles (yes, including sex) can meet all the requirements.

Walking definitely fits into the category of cardiovascular diseases, but only if you go with such speed and intensity that challenge the cardiovascular system, which leads to increased stress on the muscles and heart.

There are no two identical walks (or pedestrians), so the tipping point can be different for each person. For starters, many variables can change the effect of walking on your body. These variables include pace, distance, and intensity. How fast you go, how long or how far you go, and with what intensity all this will affect your body’s reaction to the activity.

Before you get too carried away with details, know that walking in all forms and at any pace is good for you. According to Dr. Robert Graham of FRESH Medicine at Physio Logic, New York, “All exercises are important. Exercise helps everyone: from preventing heart disease to depression. ”

This is good to know. But if you are looking for a real workout when walking becomes cardio?

Again, this point is different for each person, depending on variables such as activity level, weight, and health history. What remains the same is that you need to gain a “moderate” pace to increase your heart rate and begin to see changes in the cardiovascular system.

According to Dr. Graham, a moderate level of activity markedly increases the heart rate and respiratory rate. It can be as simple as brisk walking. “Health officials recommend at least 30 minutes of moderate-intensity on most days of the week for a total of two hours and 30 minutes per week,” he says.

The CDC recommends that adults receive at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity physical activity (or equivalent combination) per week.
What is “moderate” exercise? Dr. Graham breaks it: “Simply put, you can sweat, but you can still continue the conversation. You can speak, but you cannot sing.

According to the CDC, “walking fast” for most people is 3 miles, or 5 kilometers per hour, or about 20 minutes per mile and 12 minutes per kilometer. Walking faster than 4 miles per hour (less than 15 minutes per mile) is considered a quick step – and certainly cardio.

To get all these health benefits from walking, you really want to speed up. Not sure at what pace you are going? Put some pep on your next walk. See if you break a little sweat. Or the next time you go to the gym, sit on the treadmill and set the speed to 3 miles per hour to feel it. Then ask yourself if you can safely increase your speed to 3.5 or 4 mph and maintain it for at least 30 minutes.

Walking is a physical exercise, and as for the health benefits that we constantly talk about, there are so many! “Walking improves everything: from general health, heart health, depression, and fatigue. This improves mood, reduces the risk of cancer and numerous chronic diseases, improves blood circulation and even posture, ”says Dr. Graham.

Want to know if running might be even better for you than walking? Dr. Graham wants you to check this study. Comparing the results of a recent National Runner Health Survey with the National Walking Health Survey, researchers found that energy used for moderate-intensity walking and high-intensity running resulted in a similar reduction in the risk of high blood pressure, high cholesterol, diabetes, and heart disease over a six-year period. study period.

So you have it: not only walking (with moderate or energetic intensity) is good for

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