Of course, taking a walk will benefit the overall health on a physical and also on mental level. Plus, it is the ideal opportunity for individuals to catch up on their favorite podcast. However, it could also assist in muscle building. In the event that the individual is ready to feel the burn, they should attempt the following walking workouts, designed for strength. There are no weights required for this workout.
Work on speed and strength at the same time in this interval session. Start with a three-minute pace going easy. Then a one-minute speed walks, and then one minute easy. This then increases to two minutes of speed walking, followed by two minutes at an easy pace. This continues in this format of increments up to five minutes of speed walking and five minutes at an easy pace.
Alternate walking at an easy pace for one minute with a one-minute power walk over a nine-minute period. Then alternate one minute strength exercise with one minute of walking, repeat this for eleven minutes. The strength exercises in walking lunges and right lateral lunge to the left side step squat. Alternate sides when completed.
Complete a power walk up a hill as you complete the intense intervals listed, for additional strength work. Ten minutes walking at an easy pace. Two minutes at an intense pace. Four minutes at an easy pace. Three minutes at an intense pace. Three minutes at an easy pace. Four minutes at an intense pace. Two minutes at an easy pace. Five minutes at an easy pace.
Centenari’s Treadmill Hills
Add an incline to the walking exercise in order to crank up the strength building and intensity benefits. Five minutes at an easy pace with a zero to two percent incline. Two minutes at a five to ten percent incline. Three minutes at a two to four percent incline. Repeat the aforementioned four times. Five minutes at an easy pace with a zero to two percent incline.
Stonehouse’s Tread Intervals
Five minutes at an easy pace. Three minutes at a moderate pace. One minute each at two percent, four percent and back to two percent incline. The incline pattern should be alternated the next time around. One minute of squats. One minute of reverse lunges. Three minutes of one percent incline. One minute each of moderate, intense, back to moderate walking pace. Again, alternate the pattern the next time around. Two minutes at an easy pace. Repeat the aforementioned. Ten minutes at an easy pace.
Dynamic Track Laps
It is recommended that these drills are completed in order to build mobility and joint strength. 100 meters straight walking knee hugs. 100 meters curve speed walk. 100 meters straight walking lunges with knee drive. 100 meters curve speed walk. Repeat this for thirty minutes in order to determine how many laps can be completed.
Three minutes at a brisk walking pace. One minute at a sixteen percent incline. Reduce the incline by a factor of two percent every minute until it reaches zero percent. Then complete the entire exercise in reverse going back up to sixteen percent incline. Walk backward or side shuffle for a more difficult challenge.
Extra effort is required to walk barefoot in the sand. This exercise has the ability to enhance the strength of small muscles found in the calves, ankles, and feet. Five minutes at an easy pace. Three minutes at roughly eighty percent speed. One minute of toe walks. One minute of walking lunges. Repeat this workout four separate times. Five minutes at an easy pace.