Walking 101: How often should you do it? - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Walking 101: How often should you do it?

Source: KFVS Source: KFVS

If you are interested in adding walking to their fitness routine, the first step is to consider your goals.

Fitness trainer Tamatha Crowson says ranges in three different categories: health purposes, weight loss, or improving performance. 

“General health recommendations are walking 3 times per week for at least 30 minutes per session,” Crowson said.

But if weight loss is what you are after, it requires a bigger commitment. 

“Bump it up to at least 5 days a week, 45 minutes to an hour,” Crowson said. “If you’re in good health and don’t have any joint problems, you can bump it up to 6 or even 7 if you’re not doing a lot of intervals or hills.”

But if you are doing interval training where the incline is constantly changing, Crowson says your target should be around 30 minutes.

If you’re someone who wants to improve performance or build stamina, the training can vary.

“More hills, more really fast walking things like that,” Crowson said. “Things that are really going to tax your body to increase your strength, increase your muscle, increase your endurance.  That you would want to do 3 to 4 days are week alternating it with some other forms of cardio activity like the elliptical or the bike or something like that.  We’re talking 20 to 40 minutes per session and making sure you’re getting some hard intervals in there.”

For you have a fitness question, send a Facebook message or e-mail to Amanda Hanson.

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