Will walking be just as effective?

[Anonymous]

I was in a really good routine of using a break in my workday to drive to the gym and spend a solid 30 minutes on cardio (bike, stair-stepper, elliptical), but due to some schedule changes the next six weeks or so I won’t be able to make the trek. What I CAN fit in is a brisk 20 minute walk around my neighborhood. My goal is weight loss, so I’m worried now because I was making progress.

What can I do to make this 20 minute walk as effective as possible?

[Anonymous]

Yes walk fast and take long strides.

[Anonymous]

Do you have any hand weights? You can also squeeze in a few reps in between calls.

[Anonymous]

Anonymous wrote:Do you have any hand weights? You can also squeeze in a few reps in between calls.

Yes! I have a small set of weights and I do lift during work hours at home!

[Anonymous]

Anonymous wrote:Yes walk fast and take long strides.

Whew! Thank you!

[Anonymous]

Doing something is better than doing nothing. Are you tracking your calories as well?

[Anonymous]

Walk as briskly as you can. Consider ankle weights.

[Anonymous]

If it’s raining or bad weather, walk inside as best you can and incorporate stairs.

[Anonymous]

Anonymous wrote:Doing something is better than doing nothing. Are you tracking your calories as well?

+1. Do you use a step counter?

[Anonymous]

As you probably know, weight lost is in general driven by eating habits much more than exercise. That 30 minute workout probably used in the range 300 calories, but of course varies depending on intensity, fitness, and body size. (Rule of thumb is 100 calories per mile running.) So if you instead walk for that time, it will be something like 100-200 calories. For comparison, there are 100 calories in tablespoon of peanut butter.

Which is to say, walking instead of more intense exercise isn't as good for fitness, but it won't affect your weight much, if all.

[Anonymous]

I would alternate fast-walking days w/at-home HIIT or strength workouts.

[Anonymous]

Walking is arguably better - just make sure to get your heart rate up

[Anonymous]

Anonymous wrote:Walking is arguably better - just make sure to get your heart rate up

Yes, if you get your heart rate to the same level, then walking is potentially better. But other than Olympic race walkers, who walk at a 6 minute/mile pace, who can do that? If I walk as fast as I can, I can get down to maybe a 12 minute/mile pace, but it feels incredibly awkward and my heart rate still is lower than when I jog. If you're carrying a weighted backpack or going up a hill, maybe.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Walking is arguably better - just make sure to get your heart rate up

Yes, if you get your heart rate to the same level, then walking is potentially better. But other than Olympic race walkers, who walk at a 6 minute/mile pace, who can do that? If I walk as fast as I can, I can get down to maybe a 12 minute/mile pace, but it feels incredibly awkward and my heart rate still is lower than when I jog. If you're carrying a weighted backpack or going up a hill, maybe.

Yes you just need a hill. Find a route with a few hills, really hustle up the hills, and the heart rate boost will carry through the whole walk.

Also does not need to be the same level as a cardio machine. Anything in your moderate zone or better contributes to fitness. Many people overdo the cardio aspect and it has very diminishing returns and can even do damage.

Plus a natural walking motion is great all over movement with so many benefits,

[Anonymous]

Anonymous wrote:If it’s raining or bad weather, walk inside as best you can and incorporate stairs.

Or, you know, PUT ON A RAIN COAT