Yes… walking.
Many do not see the use and benefits of the simple activity that is walking.
When someone is looking to burn more calories or become more physically active, walking is often not normally considered before exercise such as running, the stairmaster, the spin bike etc.
What people don’t see from conventional methods of cardiovascular exercise, are the negative aspects of performing such intense and demanding forms of exercise when in many cases walking can be a better option…
1) There is very little physical fatigue from walking.
Exercise methods such as running, air bikes, stairmasters etc. are more physically demanding on the muscles and joints in comparison to walking (for the majority of people). This is especially the case when this equipment is used for high intensity training.
This style of session for some, can be much less enjoyable because of the intensity and difficulty, potentially negatively affecting their adherence to their exercise routine.
The largest downside to higher intensity exercise is that it can increase soreness and fatigue.
For athletes or anyone serious about training performance, muscle soreness and general fatigue will negatively affect training performance and therefore overall progress. This can be avoided with using higher intensity sparingly and at the right times.
2) Walking is a great form of fat burning exercise.
Research on the topic of fat oxidisation during exercise (when fat is used for fuel) has provided evidence for higher intensity cardiovascular exercise utilising more glycogen (carbohydrate) than fat as a source of fuel.
It has been shown that for optimal fat oxidisation (when fat is used for fuel), lower intensity exercise methods (between 45-65% of V02 max) have been shown to produce peak levels of fat oxidisation (1,2).
It should however be noted that fat oxidisation during exercise does not mean there will always be fat lost over the course of the whole day, as there are more factors involved in fat loss (a future post on cardiovascular exercise in a fasted state will cover this!).
From this, we can safely say that walking at a moderate to fast pace is a great option for maintaining a high level of fat oxidisation (optimal pace will depend on individual factors).
3) It can be used for active recovery.
Active recovery methods normal consist of a low intensity activity to get the body moving and increase blood flow around the body.
Walking can be a great method of active recovery.
Walking increases blood flow around the body without producing too much stress on fatigued and recovering muscles and joints.
4) It’s easy!
One of the biggest benefits of walking is that it is suitable for everyone! Anyone from bodybuilders to the elderly can walk and see the benefits from it.
Walking also requires no learning or practice to perform, meaning steps can start immedietly.
Another huge benefits of walking is that it can be also be performed almost anywhere!
5) Walking is very measurable.
Monitoring your progress with walking is easy.
Treadmill walking provides you with options to adjust incline and speed while also producing a calorie burn number which is useful for monitoring.
Walking outside can also be monitored by tracking steps. All of my current clients are set daily step goals (weekly step goals are also an option) to help them reach their goals.
Walking and monitoring step count can be a game changer for some and have brought great results for my clients.
There are eventually limitations to walking however….
The few downsides to consider with walking include the time large step goals take to reach and also the top end intensity of walking may not be enough.
If your goals include achieving a VERY low bodyfat percentage, you may need to included slightly higher intensity cardio sessions to make your calorie burn more time efficient.
The take away…
Make sure you are taking advantage of steps!
They are easy, low fatigue calorie burn! You don’t even feel like you are exercising!
Walking is very easy to fit into someone’s day and takes less commitment than other forms of more intense exercise.
If you need someone to set you frequent and achievable goals, lets work together!
Get in touch. Fill out my consultation form:
https://thesandcpt.wufoo.com/forms/z14qxxod0zqdmlo/
References:
1) Purdom, T., Kravitz, L., Dokladny, K., & Mermier, C. (2018). Understanding the factors that effect maximal fat oxidation. Journal of the International Society of Sports Nutrition, 15(1), 1-10.
2) Bogdanis, G. C., Vangelakoudi, A., & Maridaki, M. (2008). Peak fat oxidation rate during walking in sedentary overweight men and women. Journal of sports science & medicine, 7(4), 525.
