How to combine weight training and walking for a full-body workout

Combine weight training and walking for a full-body workout

Is it possible to combine the daily walk with weight training for better health benefits? Of course, yes. Here is how to do that

Due to the lockdown, the gym closed and the people who wanted to stay in shape had to modify their normal workout routine according to what was allowed. There was when people began to walk or go jogging. But nowadays with the gym opened again for some people, the question is how to balance both exercises. The answer could be combining both exercises by adding weights into your walking routine.

The benefits of walking with weights are cardiovascular // Photo by Sportsrec

What are the benefits of walking with weights?

According to sport and exercise experts, the benefits of walking with weights are cardiovascular and include increased oxygen consumption and energy expenditure during exercise. Other benefits include maintenance of bone and muscle strength. 

However, if you are used to lifting heavy weights, walking with weights would probably not be enough to maintain or grow your muscle and bone strength, but you will reap the cardiovascular benefits. 

Moreover, one study found that walking with weights is similar to running in terms of energy usage. So it is a good choice for people who have to avoid high impact activity. 

Walking with weights is a good choice for people who have to avoid high impact activity. 

Some things to take into account

If you have a heart condition, you should be cautious about exercising with additional weight

How fast should you walk with weights?

“If an individual is already walking regularly then they can continue with their usual walking routine, maintaining the same distance and duration, when they add in weights,” says Dr. Goergina Stebbing sport and exercise physiology expert from Manchester Metropolitan University. 

For optimum benefits, you should maintain a moderate or brisk intensity, above 50% of your maximum heart rate. And it is also important to not slow your pace once using extra resistance. 

Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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