Walking is a great way to strength the muscles and to lose weight and walking is the only good way to do this. But according to research it can also be effective in muscle building. Walking itself may not be the preferred choice as a strength training substitute, however, the effectiveness of certain walking techniques can be enhanced that would especially be the case with the lower body due to muscle development.
How Walking Engages Your Muscles
Walking is an exercise that is gentle on the joints and can be done anywhere. Your leg muscles receive the most work as your body is supported by them during the walking exercise. The muscles you give workout the most are your quadriceps, hamstrings, glutes, calves, and the hip muscles that are needed for walking. This habit will eventually strengthen the discussed muscles and make them have more endurance and be more toned.
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Yet, the average walk will not be sufficient to enable you to build muscles to a great extent, as usual. The authorities have suggested that muscular hypertrophy can be achieved through increased resistance or workload rather than only just the walkin.
How to Build Muscle While Walking
As per a study published in the Journal of Strength and Conditioning Research, walking with additional weight or doing it on an incline boosts the mechanism that brings muscle parts into action. The secrets of how to do it better for muscle gain are as follows:
1. Walk on an Incline
If you are walking uphill or on a treadmill result in the leg muscles being forced to do more work. This extra percentagw of traction will also be responsible for the development and the enlargement of your glutes, thighs, and calves.
2. Wear a Weighted Vest
A weighted vest is a piece of clothing that adds extra weight without burdening your knees and other joints. The research claims, that weighted vest is equal to 5 % to 10 % of your body weight and it is beneficial to increase your power and stamina during the walking sessions walked.
3. Try Nordic Walking
Nordic walking makes use of walking poles, which facilitate the engagement of your upper body muscles while walking, apart from those on your legs. According to the research, Nordic walking assists in the burning of more calories and of muscle tone though it works out better than regular walking.
4. Walk with Resistance Bands or Ankle Weights
Attaching light ankle weights or resistance bands can make the muscles of your legs activate more, thus making your walking regime more efficient for muscle building.
Can Walking Replace Strength Training?
Just walking is not sufficient to build big muscles like lifting weights does. Walking is a great tool for muscle maintenance and endurance. Nevertheless, people are advised to keep walking as well as doing such bodyweight exercises as lunges, squats, and step-ups in order to achieve the best possible results.
The study featured by the National Institute on Aging has found that elderly adults who combined walking with mild strength training had radical changes in terms of muscle mass and mobility, whereas those who walked only had no such transformations.
Other Benefits of Walking for Muscle Health
- Enhances Blood Circulation: Brings oxygen to muscles, which allows them to recover quickly.
- Lengthens Muscles: It keeps them supple and lubricated.
- Increases Bone Resistance: Weight-bearing exercises such as walking help the bone to strengthen.
Walking might not provide you with large muscles, but it can, however, help tone and strengthen some vital muscle parts. You can change your walking routine in the following ways–by adding resistance, varying the intensity, or combining it with strength training–to get the most muscle-building effects from walking.
If you are trying to find an easy and effective way to stay fit, walking with added resistance could be a great solution.
