Jogging season is now at its hottest! Walking and jogging are the favourite sports activities of many Finns. Good thing, because walking is very healthy.
Walking to improve fitness
Compared to many sports, walking is a gentle sport. No previous experience is needed to start walking or jogging, and walking does not require technical training. You can get started simply by getting moving.
A 5-10 minute jog is enough to get you started if you're not very active. A day's run can also be made up of short stretches. For example, you could do two or three shorter runs, which together should take between 20 and 60 minutes. Studies have shown that shorter jogs are just as effective as one continuous jog.
Once you start jogging, you can see changes in your condition in as little as a month. The health benefits of walking and running are the same, so it's up to you to decide the pace. Jogging is perhaps the easiest way to develop your basic fitness. Walking works the body's large muscle groups, strengthening both the muscles and the respiratory and circulatory systems.
Walking also helps with weight loss and toning. Low-impact exercise is an effective way to burn fat. Firming is particularly noticeable in the legs and buttocks.
If you want to improve your fitness by walking, you need to increase or intensify your walking every 4-6 weeks. Climbing stairs or hills, sprints and pole walking over varied terrain are all good ways to add variety and intensity to your walking. Occasionally you can also try a light jog or switch to forest paths on the fitness track.
The benefits of walking
- Improves basic fitness
- Strengthens muscles
- Improves respiratory and circulatory fitness
- Improves balance (especially when moving over uneven terrain)
- Lowers blood pressure
- Improves sugar and fat levels
- Reduces the risk of developing e.g. type 2 diabetes
- Improves mood and prevents depression
Power walking from the gym
Walking alone does not develop muscle tone and strength; walking requires strength training as a companion. The combination of gym training and jogging is therefore unbeatable. They support each other and you will develop faster in both. One or two gym sessions a week is a good complement to walking.
To make your jogging more effective, you can train the muscles you use most when walking. After a month of combined training, you'll already notice a clear difference: you won't be out of breath as much when you're jogging as you used to. You'll also recover from your runs faster.
Strength training helps prevent ailments caused by walking, such as aching lower back, ankles, feet, calves or legs. In the gym, it's worth focusing on strengthening your legs and core. At the very least, exercise your thighs, buttocks, calves and abdominal muscles.
Walker gym workout
With these four moves, you'll work all the main muscle groups of a jogger. Start with a version that suits you, and switch to a more challenging version every few weeks. Do each movement in three sets of 8-15 reps per set, or 3 x 8-15, with a break of about a minute between each set. As the movement gets easier, increase the weight or challenge rather than the reps. Remember to ask your centre's personal trainer for help if needed.
Squat
The squat is the absolute number one movement for joggers. You can start with bodyweight squats and gradually move up to more challenging variations. Try squatting with a mini rower: place a rubber band around your legs, just above your knees and focus on pushing your knees outwards while squatting.
Pelvic lift
Put your glutes and glutes to work with a pelvic lift. You can start with a bodyweight and gradually increase the weight or challenge.
Push-ups
You can do push-ups standing with body weight or with a free weight in one hand. Stand on the edge of the stepping board, with your heels outside the edge of the board, so you can also benefit from the stretch that comes with the movement. You can also train your calves on a Smith machine and calf or foot presses.
Plank press
Strengthen your core and deep muscles with a static plank press. You can start planking with your knees on the ground and later move on to planking with your torso straight. You can also try different variations, such as the plank with a twist or the mountain climber.
