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<img http:="" alt="A woman doing walking exercise by the riverside” width=”700″ height=”467″ class=”size-medium wp-image-1734916 ewww_webp_lazy_load” srcset=”https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-700×467.jpg 700w, https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-200×133.jpg 200w, https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492.jpg 727w” data-lazy-sizes=”(max-width: 700px) 100vw, 700px” src=”https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-700×467.jpg” src-webp=”https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-700×467.jpg.webp” srcset-webp=”https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-700×467.jpg.webp 700w, https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492-200×133.jpg.webp 200w, https://cdn.kormedi.com/wp-content/uploads/2024/11/gettyimages-jv13813492.jpg.webp 727w”/>Regular walking exercises can strengthen your leg, calf, and butt muscles. [사진=게티이미지뱅크]
The health benefits of walking are well known. According to several studies, regular walking exercise helps prevent obesity by consuming calories, enhances immunity, lowers the risk of cancer such as breast cancer and colon cancer, and prevents arthritis.
In particular, the biggest advantage of walking is that it improves cardiopulmonary function. While walking, blood circulation improves and the heart and lungs become stronger. Walking tends to be gentle on the joints and is effective at engaging multiple muscle groups, including large muscles such as the glutes, quadriceps, and hamstrings.
However, some people wonder whether walking can not only provide aerobic exercise but also build and strengthen muscles. In fact, it’s not just bodybuilders who want more muscle these days.
That’s because it’s been proven that gaining muscle is one of the most reliable ways to burn more calories. Scientists say, “Muscle strength is one of the biggest contributors to longevity.”
Can walking build muscle?
Studies have shown that walking generally strengthens and trains muscles when done consistently and for long periods of time. In particular, the effect is maximized when combining cardiovascular exercise such as walking with resistance exercise to balance calorie consumption and muscle strength.
Resistance exercise refers to exercise that repeats muscle relaxation and contraction using the weight of the body, bands, or equipment to develop muscle strength and endurance. However, just walking alone can strengthen your muscles, especially the muscles of your lower body.
So what muscles does walking develop? Studies show that walking is a cardiovascular exercise that helps maintain and develop muscles.
Several studies have shown that the right combination of intensity, frequency, and duration of walking can promote muscle growth. To effectively engage your muscles, you should maintain your heart rate reserve, which is the difference between your resting heart rate and your maximum heart rate, at 70 to 80 percent while walking for at least 30 minutes at least 4 to 5 times a week.
According to the Mayo Clinic, the typical resting heart rate for adults is between 60 and 100 beats per minute. According to the U.S. Centers for Disease Control and Prevention (CDC), you can find your maximum heart rate by subtracting your age from 220. Maximum heart rate refers to the highest heart rate that a person can achieve, which does not increase no matter how intense the exercise is.
Therefore, for a 44-year-old, if you subtract your age from 220, your maximum heart rate is 176 beats, and if you reach 70-80% of this, you can record a heart rate of 123-140 beats. This is based on people with no health problems and good physical strength.
Experts advise, “People who do not exercise regularly, do not have muscle, are obese, or have chronic diseases such as diabetes or cardiovascular disease should maintain the range in the 60-70% range.”
If you are physically fit, adding resistance such as an incline or weight vest or ankle weight bands can help you work more muscles while walking. This will especially strengthen your leg and core muscles.
In addition to strengthening your muscles, brisk walking helps burn calories. According to experts, brisk walking for 30 minutes at a speed of 2.5 miles per hour (about 4 km) or more can burn about 200 calories.
How much do you need to walk to build muscle?
Experts suggest mixing walking distance and pace to stimulate your muscles to work. To strengthen muscle tension and strength, it is most effective to exercise at a fast pace for more than 30 minutes. Additionally, incorporating varied terrain, such as hills or uneven paths, further aids muscle development.
How often should you walk to build muscle?
Walking consistently is a key factor in building muscle. You should aim to walk at least 4-5 days a week. You can further enhance the benefits by adding other exercises.
A 2018 study observed inactive older adults for 10 weeks and compared the effects of walking alone with a combination of walking and resistance exercise. The results showed that all participants improved their muscle quality, size, and functional fitness, but those who combined resistance training experienced greater improvements.
Experts advise that people who are new to walking exercise should start by walking for 10 minutes four days a week. It is best to gradually increase the time over six months to build confidence and prevent injuries. If you’re already very active, you should do more challenging activities to help promote muscle growth, such as walking up hills or climbing stairs.
What muscles does walking benefit?
glutes=The glutes are one of the largest muscles located in the buttocks. When you walk, your glutes work, especially when you push off your back foot. These movements help strengthen and tone your buttocks.
quadriceps=The quadriceps muscles of the thigh (thigh) mainly extend the knee and play an important role in walking. As you move forward, your quadriceps muscles work continuously to help lift and propel your legs.
hamstring=The hamstrings, the muscles at the back of the thigh, work on the opposite side of the quadriceps. Strengthening your hamstrings can improve your balance and speed.
core muscles=Core muscles are muscles located deep within the body in the lower back and pelvic area. The core, or center of gravity, consisting of the abdominal muscles, external obliques, and lower back, stabilizes the body when walking. Strong core muscles play a fundamental role in maintaining balance and efficient movement while walking.
calf=Walking activates the calves to lift the heels off the ground and move forward. Over time, regular walking makes your calves stronger.
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