Does walking increase muscle mass?

Walking is the most common kind of physical activity among us, but can it help build muscles? We turn to studies and a specialist to find the answer.

 

Whether you regularly attend the gym to increase your muscle mass or are a fan of fitness trackers with your sights firmly set on reaching 10,000 steps each day, you've probably wondered whether walking helps you gain muscle. After all, it is the mode of physical activity we engage in the most frequently. For some people who have difficulty lifting weights or engaging in strenuous cardiovascular activity, it is the only mode that can be attempted.

 

According to Brett Starkowitz, master trainer and head of education at Ten Health & Fitness, "walking is primarily seen as a kind of low-intensity cardiovascular exercise" . "In most cases, it does not result in significantly altered levels of either muscle mass or muscle tone." So that wraps it up, wouldn't you say? You shouldn't give up hunting for the greatest treadmills(opens in new tab) just yet since, well, that's not quite the case.

 

"Walking is one of the endurance exercises that are known to build slow-twitch muscle fibers." Slow-twitch muscle fibers are the fibers that are mostly employed for doing activities that last for an extended length of time. According to Starkowitz, "people may perceive a modest increase in the size of their legs after walking as a result of the legs "swelling" in order to take in nutrients and remove waste materials such as lactic acid."

 

This may be the reason for your swollen calves after your usual stroll through the park, but, unfortunately, the volume change won't last for more than an hour afterward. A study conducted in 2018 by Nagoya University found that muscle quality was enhanced among 31 individuals after ten weeks of daily 30-minute sets of walking. If you continue walking for extended periods regularly, you may be able to keep those toned calves for a longer period.

 

Walking can help you build muscles, even if it won't give you the legs of an Olympic weightlifter like running or cycling can. As a result, we will look at which muscles are engaged when you walk, whether or not it is possible to burn fat while doing it, and acquire some pointers from Starkowitz to help level up your everyday walks and begin growing muscle more quickly.

 

What Muscles Are Worked While Walking?

 

Walking will engage your lower body the most, stimulating your quadriceps, hamstrings, glutes, calves, and hip adductors. It will also work your spine and abdominal muscles, all of which play an important part in maintaining the stability of your trunk as you move forward.

 

"Walking is one of the finest all-around leg workouts," says Starkowitz. He also notes the necessity of using small hand weights or Nordic poles if you want to broaden the scope of walking into a full-body workout. "Walking is one of the greatest all-around leg workouts," says Starkowitz.

 

Can you burn fat while walking?

 

Yes. According to Starkowitz, a terrific recipe for burning fat is walking, which is considered a form of cardio(opens in a new tab), along with the appropriate diet. The most important thing you can do is keep track of your heart rate and ensure you exercise in what is called the "Fat Burning Zone." This frequently corresponds to working at 60-70 percent of your maximum heart rate, which corresponds to a 7-12 calorie per minute burn.

 

When looking for benefits in fat burning by walking, duration is another key factor to consider.

 

According to Starkowitz, if you want to see substantial improvements from your workouts while working at a low to moderate intensity, you must ensure that your walks are long enough.

 

Remember that the morning is the best time to exercise for weight loss, according to a study published in the International Journal of Obesity (opens in a new tab). The study found that participants who participated in a 10-month supervised exercise program experienced greater success in their weight loss efforts when they exercised between 7:00 a.m. and 11:59 a.m.

 

According to Starkowitz, "regular walking helps sustain lean muscle mass." [citation needed] "Muscle mass, in contrast to fat mass, is metabolically active. What this means is that you will burn more calories daily if you maintain a higher muscle mass. "

 

Do you require assistance in completing the additional steps? You may walk while you work if you have a walking treadmill—one of the best walking treadmills—installed underneath your desk. (Opens in a new tab)

 

Maximizing Muscle Building While Walking

 

Walking is one of the best exercises for gaining muscle, and according to Starkowitz, there are multiple ways to get the most out of this activity.

 

According to Starkowitz, one of the most common ways to include intervals into a walking routine is by alternating between walking at a steady speed and completing a "power walk," which may also be described as a short jog or a sprint. The activation of fast-twitch muscle fibers will have an assortment of positive effects on cardiovascular endurance and strength improvements.

 

You might also incorporate some bodyweight workouts into your stroll by pausing it now and then to do things like lunges, squats, push-ups, or planks. To get the most out of your cross-training, try including short bodyweight strength intervals lasting 20 to 30 seconds into your normal walking routine. Alternate the direction you walk by incorporating reverse jogging and side-stepping intervals into your routine. These exercises will help you improve your balance and stability.

 

In addition to these exercises that target many muscle groups at once, you might also try adding weights to your regular walking routine. We've already talked about using hand weights and Nordic poles. However, you might also consider wearing a weighted vest or ankle weights.

 

According to Starkowitz, "Weighted vests provide the additional benefit of forcing you to engage and strengthen your back muscles in order to ensure that you are keeping proper posture during the entirety of your walk."

 

In addition, walking while carrying weights has been shown in a comprehensive study published in BioMed Research International in 2018 to increase bone muscle density and lower the incidence of fractures.

 

CHANGING THE LAYOUT OF THE TERRAIN

 

If you want to grow muscles more quickly, one of the best things you can do is switch from walking on flat ground to walking on an incline instead.

 

Walking on inclined or uneven surfaces, or unstable ones like sand or gravel, will challenge the muscles of your lower legs, ankles, and feet more than walking on pavement will, and they will have to work harder to maintain balance and stability. "Walking on trails, roads, grass, inclined or uneven surfaces, or unstable ones like sand or gravel," says Starkowitz. While you're out for a stroll, try switching up the path you take so that it includes a variety of surfaces and slopes. Also, if you come across a flight of stairs, use them.

 

And if the thought of going off-road completely dissuades you from walking outside, you can always take your walks indoors on a treadmill if you prefer. According to Starkowitz, "Alternate between exercising at different inclines and speeds to modify the intensity of the workout and the amount of muscle activation that is taking place." "Let go of the handrails if you are walking on a treadmill," the final instruction says. You will boost the number of calories you burn and the number of core muscles you recruit by a significant amount.

Article source : https://www.livescience.com/does-walking-build-muscle

Image source  :  https://pixabay.com/id/photos/kaki-kedudukan-menunggu-349687/

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