6

votes

Walking for cardio

Answered on August 19, 2014
Created April 13, 2011 at 11:34 PM

My question is about walking: duration, frequency, 'form'. I have been routinely walking for 34 minutes(the duration it takes to walk around the perimeter of the town I am currently living in) twice daily, at a brisk pace. Is this too much time-wise for someone who weight trains daily and wishes to maintain good respiratory fitness(Vo2Max)? I am concerned mainly with joint degeneration from the impact of shoes on pavement. My pace is moderate and I usually pick'em up and put'em down without both feet on the ground(I don't know how many strides per unit of time this is and don't have a pedometer).There isn't too much arm movement during the walks or hip rotation-things are pretty linear. Should I pick up the pace, reduce/increase frequency to get the best cardio for my buck? I have no problem with the twice daily walk but maybe it would be better to increase speed in one workout; or in both? Would anyone have a prescription for best form in walking? How about recommendations for cardio other than walking that fits into the 'moderate' area of the intensity spectrum? What is the best cardio for a complement to weight training(high volume, low reps, high sets, high weight, minimal rest between sets). The impact I've heard is a good thing, then a bad thing...what is the best for joints. Also, would anyone prescribe the crazy idea of using only sock feet(double socks/thicker) for the PAVEMENT walks? Currently I am using old beater shoes I picked up at the second hand store...

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:12 PM

Today it was quads/glutes/calves in the morning(dbell squats,dbell step-ups, bbell squats-front-, bbell step-ups, bbell squats-back-, glute bridges, bbell calf raises, donkey calf raises---6+ sets, 4-8 reps thighs; 6+ sets 12-20 reps calves followed by 35 minute walk---in a 'fasted' state). Exhilarating but I definitely observe only minimal quad mass/strength doing this every 5 days with sumo squats on ham days(2 day interval between), with 2 x 35 min walk daily. Any ideas for cardio using the upper limbs other than more strength related exercise(eg. push-ups, pull-ups, etc.)?

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on April 14, 2011
at 03:31 PM

Walking is not cardio for any moderately healthy person. It is non-exercise physical activity.

2f54dbe892ec89b12d1db686568e885a

(919)

on April 14, 2011
at 12:29 PM

watch out for dogs !

2f54dbe892ec89b12d1db686568e885a

(919)

on April 14, 2011
at 12:27 PM

Good question. I would recommend that you look up the Alexander Technique and walking - it's all about correct form - if you are not exercising in a correct fashion you can cause yourself more harm than good - like a water dripping on stone will erode it..........

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 14, 2011
at 12:10 PM

I pretty much vote up any answer that starts with "Dude,".

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 14, 2011
at 12:10 PM

I pretty much vote up ant answer that starts with "Dude,".

7f4c64d6caca80c74a6c2d91efa3259b

(831)

on April 14, 2011
at 09:37 AM

or stairs, preferably a flight or two at least.

7f4c64d6caca80c74a6c2d91efa3259b

(831)

on April 14, 2011
at 09:35 AM

I can easily do it the other way i.e. wine into water haha!!

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on April 14, 2011
at 02:41 AM

And then turn the water into wine. Super.

77877f762c40637911396daa19b53094

(78467)

on April 14, 2011
at 01:58 AM

On the grass, in the rain, in the dark---more so. It throws a twist(one would hope not a neck)into things.

77877f762c40637911396daa19b53094

(78467)

on April 14, 2011
at 01:57 AM

I may just walk on water given what you've told me...

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5 Answers

5
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on April 14, 2011
at 04:19 AM

Dude, if your healthy and your diet is good, there is no way walking is going to wear down your joints due to impact. Walking is considered low impact, other cardio options of a similar vein would include cycling and swimming (no impact).

Think of a car, if you left it unused for a long time. Moving parts seize, gaskets dry out, seals erode etc, if you can start it, it runs like crap. Your body is similar, it was designed to be used! Movement and exercise promote good joint health. So what you're doing is great, just don't over think it. And personally I would go barefoot or minimal.

In regards to your strength training it depends on what you're trying to do. If your main aim is to gain lean muscle, then just stick to the walking you're doing, it will help keep down cortisol and promote recovery - which will aid growth.

If you're training to be strong, lean and have good all round capacity, don't worry about the type of cardio so much - do what you enjoy.

Oh, and definitely include sprinting in your weekly routine, it promotes legit growth factors.

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 14, 2011
at 12:10 PM

I pretty much vote up any answer that starts with "Dude,".

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 14, 2011
at 12:10 PM

I pretty much vote up ant answer that starts with "Dude,".

1
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on April 14, 2011
at 12:56 AM

Walking/running/sprinting on sand is always fun (if you are near a beach of any sorts)

77877f762c40637911396daa19b53094

(78467)

on April 14, 2011
at 01:58 AM

On the grass, in the rain, in the dark---more so. It throws a twist(one would hope not a neck)into things.

2f54dbe892ec89b12d1db686568e885a

(919)

on April 14, 2011
at 12:29 PM

watch out for dogs !

1
9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on April 14, 2011
at 12:50 AM

You can't really walk too much. We're kind of evolved to walk all day. An hour a day is great. No, don't walk around in socks. Just get some Vibrams. Unless you live in a very dry place with no broken glass or other nasty things that can puncture your feet. I very much doubt walking on concrete is going to do anything bad to your joints.

77877f762c40637911396daa19b53094

(78467)

on April 14, 2011
at 01:57 AM

I may just walk on water given what you've told me...

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on April 14, 2011
at 02:41 AM

And then turn the water into wine. Super.

7f4c64d6caca80c74a6c2d91efa3259b

(831)

on April 14, 2011
at 09:35 AM

I can easily do it the other way i.e. wine into water haha!!

0
535633b57c4a4940d1e913e7a12ee791

(1013)

on April 17, 2011
at 04:12 AM

Cardio is needed with your weight training. The only potential trouble is over-training your legs. I think you're okay, but only you can say for sure. As long as your legs are strong and fresh go for it.

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:12 PM

Today it was quads/glutes/calves in the morning(dbell squats,dbell step-ups, bbell squats-front-, bbell step-ups, bbell squats-back-, glute bridges, bbell calf raises, donkey calf raises---6+ sets, 4-8 reps thighs; 6+ sets 12-20 reps calves followed by 35 minute walk---in a 'fasted' state). Exhilarating but I definitely observe only minimal quad mass/strength doing this every 5 days with sumo squats on ham days(2 day interval between), with 2 x 35 min walk daily. Any ideas for cardio using the upper limbs other than more strength related exercise(eg. push-ups, pull-ups, etc.)?

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on April 14, 2011
at 04:50 AM

hills and inclines, will kick it up a notch or three

7f4c64d6caca80c74a6c2d91efa3259b

(831)

on April 14, 2011
at 09:37 AM

or stairs, preferably a flight or two at least.

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