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14 Walking Workout Tips That Will Increase the Intensity of Your ...

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Here are a few options to consider if you’re looking to turn a walk into a walking workout.One of the best things about walking as exercise is how accessible it is, says Ellen Barrett, an A.C.E.-certified instructor in Washington, Connecticut, who offers online yoga, Pilates, and dance classes.Still, putting some thought into your preparation can shift your mind and body into fitness-building mode. Of course, these days, a mask is definitely a must-have accessory to help prevent the spread of COVID-19, and there are some masks that work especially well for walking and running.Getting everything ready the night before, especially if you’re a morning walker, can make it easier to get out the door in the time you’ve allotted, she says.Before you start striding, take some time to boost blood flow and activate the muscles you’ll use while walking, like hip flexors and quads, recommends Kristine Theodore, coach and co-owner of Runaway Fitness in Chicago. Spend a few minutes doing leg swings, lunge walks, calf raises, toe taps, or whatever combination makes you feel loose.You can also use a foam roller for this purpose, says Krishna Curry, a Los Angeles-based certified strength-and-running coach (and a former pro track athlete). This can be especially beneficial if you’re incorporating faster paces or strength moves into your stroll.One of the simplest ways to step up your walk is simply to add more steps, DJ Zmachinski, a certified personal trainer at Life Time in Chanhassen, Minnesota, tells SELF.Exactly how long or how far depends on your starting point and existing fitness level. “For one person, 10 minutes might be a pretty intense walk,” Barrett says. Once you build up to a duration that feels challenging but doable, you can stay there—or try dropping back down to a shorter distance at a faster pace.You’ve probably heard runners debate the best movement patterns and foot placement; similarly, fixing up your walking form can make faster and longer walking easier and reduce your risk of injuries along the way, says Chris Mosier—a personal trainer and coach at Edge Athlete Lounge in Chicago, who competed in the 2020 Olympic trials in the 50K race walk.If you had watched the race, you would see that athletes glide forward with a smooth and efficient stride rather than bounce up and down, Mosier tells SELF. Try it by time—for instance, two minutes of walking, then one minute of strength moves.If you’re near an open playground and don’t mind toting along hand sanitizer, you can do pull-ups or monkey bars. And then the next day, you’re prepared to go for a walk again.”Related:Is it Safe to Exercise Outside as Coronavirus Continues to Spread?Please Stop Doing HIIT Workouts Every Day in QuarantineA 20-Minute Workout You Can Do Using StairsDiscover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF.More from SelfContact© 2020 Condé Nast.

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