Does Walking Build Muscle? Trainers Weigh In
Women's Health • • health
Key Points:
- Walking offers significant health benefits such as increased aerobic fitness, reduced body fat, and lower blood pressure, and is a common activity in regions known for longevity like Blue Zones.
- While walking improves muscular endurance by engaging slow-twitch muscle fibers, it does not effectively build muscle mass, which requires progressive overload and resistance training to stimulate fast-twitch muscle fibers.
- Walking primarily works the quadriceps, hamstrings, glutes, calves, as well as core and lower back muscles to maintain posture and movement.
- To enhance muscle-building benefits while walking, experts recommend adding inclines, using weighted vests or ankle weights, incorporating strength exercises during walks, trying interval training (HIIT), and varying walking terrains.
- For optimal
