In this article, we will analyze in detail which muscles work when walking, so you will clearly see how effective this exercise is. For some reason, many people are biased towards walking, considering it a gentle type of load. In fact, you can walk in different ways: fast, with alternating pace, uphill, with weights, etc. And with the right combination of different variations, you get quite a full-fledged cardio workout.
Walking variations
Let's list in detail which muscles swing when walking, in order to fully understand its benefits and effectiveness.First of all, we will find out what variations of walking exist:
- Normal, in a calm rhythm;
- Uphill;
- Upstairs;
- In place;
- Alternating speed (interval);
- Scandinavian;
- With weights;
- Sports.
Each athlete is free to choose any subspecies, depending on the goal. Walking and Nordic walking are recommended for people recovering from injuries or long breaks. Also, the exercise can be practiced by pregnant women, the elderly.
For weight loss, it is advisable to choose an exercise with an increased load - climbing uphill, interval subspecies, using a dumbbell or a weight belt.
The sports option is more often practiced by professional athletes who are directly involved in this sport. Or include it in the warm-up complex.
What works when we walk (including on foot)?
This is how we go in everyday life - to the store, to work, for a walk in the park. In doing so, we make our body work. What muscles are involved in the process?
If we say that the muscles of practically the whole body are involved, then we are not exaggerating at all.
- The muscles of the thigh receive the main load: both the back surface and the quadriceps (quadriceps thighs) work;
- The gluteus maximus muscle also works;
- The calf muscles are also involved;
- The press, biceps and triceps of the arms, deltas work;
- The core muscles act as a stabilizer.
What musculature works when going uphill or up stairs?
Above we have listed which muscles are involved in normal walking. If a person starts to move uphill, the same groups will work. However, in this case, the quadriceps of the thigh, gluteus maximus and back muscles will receive the greatest load. This type of workout is ideal for weight loss, it helps to form a beautiful relief of the legs and butts. That is why the representatives of the beautiful half of humanity love him so much.
What works for interval walking?
The essence of interval movement is the alternation of a fast and calm pace. In the process of movement, the same muscle groups work as in the usual variation, but much more actively. The interval method requires a lot of energy consumption, respectively, the muscles work harder. They need more time to recover, so such training is carried out no more than 2 times a week.
What muscles are involved in Nordic walking?
This exercise is basic in health-improving physical education in most European programs. It allows you to maintain muscle tone, strengthens the heart and lungs, does not overload the body, and has a beneficial effect on mood. He has practically no contraindications!
What muscles are trained when walking in the Scandinavian way, let's list: muscles of the cervicobrachial region, delta, pectoral and scapular muscles, press. At the same time, the load is distributed evenly. The muscles of the legs and buttocks are most actively involved.
What works with race walking
Race walking differs from the usual technique. It is clearer, more rhythmic, always at a high tempo. Professional walkers can reach speeds of up to 18-20 km / h!
In the process of movement, one leg always remains on the surface, this is its main difference from running. It is important to keep the body straight without tilting it forward. When walking fast, the muscles of the legs, gluteus maximus, calf muscles, and also the muscles of the core work.
How to improve training efficiency?
- First of all, remember, the success of any sport is directly proportional to their regularity. Develop yourself a program and stick to it clearly;
- Never stop at the achieved result. Increase the training time, use weights, include interval variations in the complex.
- Buy yourself a comfortable sportswear and good running shoes;
- We recommend you download your favorite tracks to the player and walk to the music;
- The minimum distance to be covered per day is 5-8 km;
- Remember, your muscles are actively working while walking, so it is important for them to rest. Monitor the quality of your sleep and nutrition;
- Drink water and eat less salt;
- When walking on foot, muscles are strengthened if the athlete gradually increases his pace, and closer to the end of the workout, gradually slows it down;
- It is advisable to exercise in the morning, especially if you are striving to lose weight;
- Try to train in green parks with clean air, away from the highways.
The benefits of walking
So, we have found out which muscle groups work when walking in different variations of it. As you understand, this exercise allows you to strengthen muscle tone, increase the athlete's endurance. What else is the benefit?
- The cardiovascular and respiratory systems are strengthened;
- Mood improves, stress goes away, hormonal and metabolic processes are normalized;
- Movement coordination improves;
- Ligaments, joints and tendons are strengthened;
- Posture is corrected.
Walk long and hard. Do not underestimate this exercise, just remember which muscle groups walking affects, and it will become clear to you that it is useful, no less than running. Meanwhile, the latter has much more contraindications. Do not give up sports, even if you are prohibited from doing it for medical reasons. Find a moderate amount of exercise - take a walk in the park every day or try Nordic walking. Remember, movement is life!
