Everyone who enjoys the indisputable pleasures of a good walk will at some point ask themselves, “Is walking a cardio?” This is because even those who enjoy the painful intensity of high-intensity exercise sometimes prefer to mix it with other speeds, and walking offers more to everyone, regardless of their fitness level, than other physical activities. .
But can we really classify walking as a cardiovascular exercise? Are you planning to make the most of summer light nights or are you looking for the best hiking trails? (opens in new passage) No matter what the weather, you want to feel confident that walking will benefit you in proportion to the amount of time you spend walking to get there.
What is cardio?
According to the Department of Health and Public Services (opens in new passage), cardiovascular activity is defined as any activity that activates your heart, lungs, and large muscle groups, and studies show that walking at a pace of 5-8 miles per hour is certainly part of moderate-intensity physical activity. It offers many benefits such as developing aerobic fitness, reducing body fat and improving blood pressure and blood pressure control at rest. Walking also fights weight loss, depression and cardiovascular disease, a study published in the journal PLoS One (opens in new passage) Even regular exercise programs have been shown to have a positive effect on body fat levels.
“The king of cardio? I would say it should be suppressed,” explains Ryan McLean, a fitness consultant and personal trainer, “other types of cardio [such as running or cycling] Useful for many other reasons, but I would say they have a lot of features behind why you want to make them. Given the advantages of walking compared to other types of cardio, it is characterized by its simplicity and indisputable ease of achievement. ”
How fast do you need to walk for cardio?
Remember that achieving certain health goals depends on the intensity of the walk. A large-scale study conducted by the Boston University School of Medicine and published in the European Heart Journal. (opens in new passage)Reducing walking at a brisk pace has been found to be three times less effective in improving fitness levels or slowing the inevitable effects of aging. In short, it’s not about taking 10,000 steps a day, on the contrary how can If you want to have a positive effect on your body compared to other cardio-intensive activities, you can get them in that important thing.
Walking requires more monitoring to ensure its effectiveness than other cardio exercises, such as using one of the best exercise machines (opens in new passage)Compared to these complex alternatives, it doesn’t necessarily work inferiorly: in the end, it’s inevitable that our lifestyle will have to be taken lightly. “We don’t run everywhere, we don’t always ride bikes, and it’s not always easy to get into the pool,” says McLean. “But we’re always on our feet! You can’t cover distances like running or cycling, but at least you don’t have to spend time or special equipment. “
How much distance do you need to walk in training?
So, given the importance of intensity, how much distance should you aim to cover? According to McLean, it all depends on what you are trying to achieve: “If a person is trying to lose body fat, the most common reason for someone to do cardio is that 8-10 thousand steps a day is a good starting point. If a person is trying to gain weight, for example, if he is trying to build muscle mass, it is probably a little less. If you plan to work out for walking or jogging, walk 12-15,000 steps a day.
Once again, there are other factors to consider. A 2019 study published in the Journal of Women’s Health (opens in new passage) Regular 30-minute walks on female pedestrians, five times a week, were found to result in higher intensity than frequent short bursts of walking. This, in turn, has led to a significant increase in health benefits, so if you want to get the most out of it, you should try to break these steps down into larger chunks.
Other ways to increase the intensity of training
Of course, there are other ways to increase the intensity of the walk, not just an extension, but this is always an option. We all have busy lives and time can be a factor at times, but a little advance planning can ensure that your walk puts your body in an aerobic state, even if it’s short. “Click on the hill with more gradients or just increase your pace,” explains MacLean. “Overweight is another option, but it should be considered carefully before trying. I would not recommend changing the intensity of walking with extra weight for the first time. Potentially, you can add weight to the bag on your normal hill after finishing several times. ”
With basic research proving the effectiveness of walking as a cardiovascular activity, science is behind you if you choose to put your heels first rather than going on a bike, weight, or swimming. As Ryan McLean puts it, “Walking is great, easy, accessible, and less risky. I strongly advise those who want to lose some of their body fat and gain strength, or who want to enjoy the challenge of conquering a hill or a mountain, to go there and walk. ” Make sure you invest in one of them the best water bottles (opens in new passage) to ensure you stay moist!
Further reading
Physical Activity Guidelines for Americans (opens in new passage)
Physical activity and fitness in the community: Framingham Heart Study (opens in new passage)
Impact of 2 walking programs on aerobic fitness, physical fitness and physical activity in sedentary office workers (opens in new passage)
Effectiveness of long and short walks to increase women’s physical activity (opens in new passage)