Walking for Cardio?

R

Reese777

Cathlete
Hi Everyone!

I'm curious to know how many of you use walking as a main form of your cardio? I have been out of commission for about 2 years and I tried to start running again last fall and ended up with a nasty shin splint. I got inserts for my shoes and have started walking. So far, things are going well. I usually crank the incline up high and I walk until the "calories burned" says the same as it would after one of my programmed runs. Do you think this is sufficient for cardio for now? I don't think I can resume running until I've gotten my weight down....I think that's why I got the shin splint! :(

Lori
 
I use walking as my main form of cardio, but most of the time I don't walk particularly fast, so for me, I seem to be too lazy to make it a GOOD form of cardio.
 
Does walking seem to help you keep things under control? With your weight? I get ancy when I walk though; I want to run but my leg just can't take it right now. I may try Butts and Guts tonight though...I'll just modify the really high impact parts....
 
Push yourself though! Really work at an intensity where it is hard to talk, alternating with intervals of recovery. I am not sure your fitness level, but really try for a 15 min mile pace (4.0) or so on fast paces. Use inclines too and don't be afraid to do high ones! The burn is fun! I love walking for cardio. You just have to make it worth your time! :)
 
I do in the summer (below 55 degrees, and I don't venture out on walks!)

I do speed walking, trying to increase my speed through the season. Last summer, I started at 4.3 mph average over 4-5 miles, and got up to about 4.6 by the end of my walking season (cut short because of a trip to Paris).

The more race-walking technique you can use, the more muscles you will use (about 90%? vs. less with running).

If you can get yourself to walk at a speed where it would seem easier to jog, it's supposed to burn more calories than running the same pace, because the body is forced to work more inefficiently.
 
We have a small mountain near where I live. The paths are rugged - lots of inclines and declines. You don't have to walk very fast to get a true interval workout - I just move at a energetic, forward pace (I'm not strolling but not power walking).

Also, a lot of our trails are also inclines and declines. However, I do move out at a good clip on those paths.

I'm finding I prefer to not bounce while I exercise anymore. I guess I'm getting old. Hee.

Susan L.G.
 
eminenz2 said:
We have a small mountain near where I live. The paths are rugged - lots of inclines and declines. You don't have to walk very fast to get a true interval workout - I just move at a energetic, forward pace (I'm not strolling but not power walking).

Also, a lot of our trails are also inclines and declines. However, I do move out at a good clip on those paths.

I'm finding I prefer to not bounce while I exercise anymore. I guess I'm getting old. Hee.

Susan L.G.
Click to expand...

Susan,

Where are you? I'm in WV - there is a park near where I live and it's just so wonderful - it has hills and is wooded and in the spring, summer and early fall it is just perfect for walking and jogging - I love it. But this time of year - uug! TOO COLD! (But maybe that's my problem - I've heard you burn more if you work out in the cold....hmmmmm)
 
If walking were not an excellent cardiovascular exercise, how could we explain that I am never fitter not happier, nor do I ever enjoy lower body fat percentage that when on and right after a backpacking 2 week trip to the Rockies?

Certainly, add intervals of steep inclines (great for the butt and hams) and fast walking-almost-running as Kathryn describes. Once you get proficient at this, you could add a weight vest to sub for that backpack!

I have read numerous times that speed walking burns more calories than running because it is an inefficient movement versus running. I believe it. I walk faster than a lot of people jog/run. I like it a lot, and it's way better for my knees which I have had trouble with this year. Running breaks my body down.

Remember to load a whole ton of excellent upbeat songs with a driving beat (Madonna and Prince are excellent for this) that will keep you pumping through the miles and steep inclines.

Have fun!

Clare
 
Lori, use inclines with care, especially when recovering from an injury. It is tempting to up the incline to increase the intensity of the workout, but you can end up with an achilles strain/tendonitis if you are not careful. Unfortunately, I know from personal experience.
Walking is fabulous exercise, enjoy!

Sarah
 
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