Walk, don't run! That's the motto of
bodybuilders who have discovered exercise walking. This form of exercise
is not only easy on the joints, but also produces great aerobic
benefits.
Studies have shown that
walking at a 12-minutes per-mile pace produces benefits, though they are
not quite as great as those of people who run eight or ten minute miles
for the same period. Regardless of how fast you walk, this form of
exercise increases high-density lipoproteins (the "good" cholesterol),
which can help cut your risk of cardiovascular disease.
In comparison to other aerobic
activities, walking is very safe, resulting in few injuries. When
injuries do occur, they are usually the result of extra weights being
placed on the extremities (which increase the stress in the shoulder and
hip points), improper technique, lack of strength to withstand the
forces involved in fast and long duration walking, poor footwear or
walking on slippery or uneven surfaces.
Walking offers many benefits especially
when done in pleasant surroundings. When you run, cycle or engage in
other locomotion activities, you have to pay close attention to where
you're going. With walking, because the pace is slower, you can take
time to enjoy your surroundings. Walking through a park or a nice
neighborhood can be psychologically rewarding as well as physiologically
effective.
Other psychological benefits stem from
walking in pleasant surroundings. Example, many people like to walk
whenever they have problems or need to come up with a solution for
something. When you are walking, your mind relaxes (especially when in a
pleasant environment) and "wander". In this relaxed state, the mind is
free to solve problems and get new ideas. Because of the relaxed state,
walking is also used to treat people with depression.
Many
important physical benefits can also be derived from walking. Walking at
any speed is effective for burning fat and overall improvement of
health. However, as with other aerobic activities, the faster you walk
and the longer you can go, the greater the benefits. This is especially
important for bodybuilders who might use walking and other aerobic
activities to burn excess fat. By maintaining a faster pace for longer
periods, you can burn the greatest amount of fat.
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