Everything you need to know about the new walking workout trend

WWhen we put together all the things we learned about the benefits of walking this time last year, we couldn’t predict how social media influencers would spread the word. put one foot in front of the other in 2022, but here we are. At the moment, Tinx’s rich mom walks (#RMW), hot girl Mia Lind walks, Allie Bennett’s treadmill stick work out, and Lauren Giraldo’s 12-3-30 workout ( phew) has generated thousands of hashtags and millions of views on TikTok and Instagram. On Google, searches for “12-3-30 workout” have increased by 350 percent in the past 12 months, while searches for “walking hot girl” have increased by more than 5,000 percent!

And if you need more proof that walking is on the rise, boutique gyms like SLT in New York City, digital platforms like Peloton, and gyms Luxury gyms like Equinox now offer running classes specifically for this activity.

Since walking is so familiar to most people, it would be easy to assume that there isn’t much room for personalization in this area. But after connecting with trainers from different fitness brands that now offer walking workouts, it’s clear that no two classes are exactly alike.

What to expect from a group walking class

Each treadmill walking workout will be unique, so you should read the description of the class you plan to take. But one thing they all seem to have in common is a focus on high-intensity, low-impact training (aka HILIT).

“The focus is on providing low-impact cardio that increases your heart rate and muscle activity,” says Pamela Trujillo, CPT, instructor at SLT. “Joining a HIIT Walking class at SLT Tread will include 25 minutes of strength training on the Megaformer and 25 minutes of cardio on the Woodway. Our walking classes are designed to resemble our running classes. us, except walking.” Think: intervals have different speeds, inclines, and distances.

At Equinox, you can expect a lot of hill drills. “Precise Walking: Lifting is a climbing exercise that focuses on using the treadmill’s incline lines to create an incline,” says Taylor Spearnak, group fitness manager and instructor at Equinox in NYC. high-intensity, low-impact alternative to running”.

And while Equinox and SLT are offering in-person classes, Peloton offers an online walking workout option. Peloton instructor Kristen Ferguson says the platform offers four different types of walking content: fun, music-based walks (“for members who like to switch to specific genres of music with a medley of music”) challenging surprises during workouts”), Power Walk (“for walkers who like to pick up their pace while keeping both feet on the ground”), Hiking (“” which I think surprised most members at how challenging they were”), and Walk + Run (“the perfect progression for walkers who want to dip their toes in a run. That’s the rate of doing it. Resting 1:1 means that no matter how long you walk, you’ll do the same run.”).

How does treadmill training compare to walking outside?

The health benefits of treadmill walking are the same as any other form of walking: It can improve cardiovascular and respiratory health, increase muscle strength and endurance, and reduce the risk of heart disease. chronic diseases and increased energy levels.

The added bonus of doing your steps on the treadmill is that you can add more variation to your workout, which is great for those who get bored easily when doing cardio in the open state. stable. “You can control tilt and speed with such creativity,” says Spearnak.

Walking training also provides a higher level of safety and predictability. Environmental factors such as air quality and weather conditions are not an issue and the indoor classroom environment provides a safe place to run or walk. “For many of our members, [the class] finally allowed them to jog or walk at night, or during times when they wouldn’t normally feel comfortable being outside alone,” Spearnak said. “You’re never alone—that’s it. the beauty of the group exercise experience.”

How to Get the Most Out of Treadmill Walking

Because you’re not moving as fast as when you’re running, it’s often thought that treadmill walking exercises are easier. But that is a misconception. Your rate of perceived effort (RPE) should still be high on push attempts.

“Even though it’s low-impact, those inclines combined with speed walking can really get your heart rate up and make you sweat,” says Trujillo. And don’t forget about proper walking form: “Stand up straight, relax your shoulders, focus on your body, and use your arms to help you gain strength instead of clinging to the handrails,” adds Trujillo. “When leaning, lean forward from your ankles to your waist so you always have a straight line from your head to your heels, which will keep your back from arching.”

In addition to proper form and power output, Ferguson says there are two more things to keep in mind—a technique and a spirit: “Wear comfortable shoes and an open heart to see the journey in action.” where it can take you,” she said.


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