Adjust the speed, slope, increase the load on the body and combine endurance exercises to help improve the efficiency of burning fat and gaining muscle when walking.
Walking doesn’t build large muscles, but it can still increase lean muscle mass and burn excess fat. This movement affects many muscles in the upper and lower legs.
Calf and soleus muscles helps you step off the ground and propel your body forward when walking.
Glutes Helps stretch the thighs back and keep the pelvis balanced when walking.
Hamstrings consists of three muscles on the back of the thigh that bend the knee and bring the thigh back when walking.
Quadriceps thigh Includes 4 muscles on the front of the thigh to straighten the knee when walking.
Tibialis anterior muscle on the front of the leg helps lift the toes off the ground.
To increase lean muscle mass and reduce body fat more effectively when walking, people can modify their exercise in the following ways:
Increase speed: Walking at a faster pace helps muscles work harder and burn more energy.
Change the slope: Walking uphill burns more calories and strengthens muscles in the calves, back of the thighs and buttocks.
Increase weight: Wear a weight vest or backpack to increase the load on your body, making this exercise more difficult.
Let go of the handrail: People walking on a treadmill can let go of the handrails so that their feet can support the entire body weight, thereby allowing the muscles to work harder.
Try a walking stick: When walking outdoors, try using a walking stick because it can strengthen the muscles in the upper body.
Change route or direction: If you always walk the same route, consider changing it up to challenge your muscles in a different way. You can also try walking backward, targeting the muscles on the back of your thighs.
Walking works many leg and glute muscles. Illustration photo: Nguyen Dong
Additionally, incorporate some resistance training to maximize the muscle-building potential of your walking workout. For example, you can walk for 5 minutes, alternating with 10 squats in place, 10 squats while walking, and 10 jumping jacks.
Leg strengthening exercises also help you get the most out of your walking routine. Perform each move below 10 times, up to three consecutive sets including:
Raise your knees: Stand in place and alternately raise each knee parallel to the ground.
Calf lift: Standing in place and raising your toes stretches your calf muscles. Hold this position for 2-3 seconds, then lower.
Squat: Stand with your feet slightly wider than hip-width apart. Bend forward and bend your knees as if sitting in a chair. Hold this position for 2-3 seconds, then lift yourself up.
In addition to exercise, there are many other factors that affect the muscle-fat ratio in the body such as genetics, sleeping habits, diet, medical conditions and age. Diet is also very important, including eating enough protein to promote muscle growth.