Laurie4b Posted November 23, 2016 Share Posted November 23, 2016 (edited) I love to hike/walk outdoors. However, my body has gotten super-efficient at it and I don't even change breathing pattern when walking briskly, my heart rate hardly goes up, etc. When I go by myself, after warming up, I jog a minute/walk a minute the whole time. That works fine. I will breath harder if there is a steep slope (duh) but I love walking by rivers and other bodies of water, so it is usually pretty flat. And the hills that there are around here aren't that steep anyway. However, when I want to walk with other people (which I prefer!) AND get some cardio, I'm at a loss. I have tried a backpack with about 30 pounds in it and it does increase my breathing and heartrate some but it also irritates a place in my shoulder so I've crossed that off the list. I've looked into the hiking poles thinking that greater arm movement would help me get my heartrate up, but I read something on REI's site that said the poles made things more efficient. Anyone have any experience with that? Also does anyone know how safe it is to hike with leg weights on? I have some I could try. ETA: because I wasn't clearer above: my main need is for daily exercise (about 1 hour) when I am trying to walk with someone less conditioned than I am, so I can't run which I do when alone. Any other suggestions? Edited November 23, 2016 by Laurie4b Quote Link to comment Share on other sites More sharing options...
regentrude Posted November 23, 2016 Share Posted November 23, 2016 (edited) Hike with a backpack or go on hikes with significant elevation difference. ETA: Oh, I just see you don't like the pack. Then the only way is to go up a mountain. I think swinging arms while hiking is ridiculous and does not have any significant effect. Hiking in flat terrain is still good cardio if you walk fast, though, and for long distances. The poles help with stability and balance in rough terrain. On flat ground, they don't do much. Edited November 23, 2016 by regentrude Quote Link to comment Share on other sites More sharing options...
Guest Posted November 23, 2016 Share Posted November 23, 2016 Go further. Quote Link to comment Share on other sites More sharing options...
regentrude Posted November 23, 2016 Share Posted November 23, 2016 Go further. Yes. I find that even when I did the first seven miles without effort, around mile 10 it starts feeling more strenuous. And go faster. Even on a short 6 mile hike, hiking fast can make a big difference. Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted November 23, 2016 Share Posted November 23, 2016 (edited) Nordic walking. It was developed to train cross-country skiers in summer. It increases effort, rather than decreasing it. Edited November 23, 2016 by Laura Corin 2 Quote Link to comment Share on other sites More sharing options...
Julie Smith Posted November 23, 2016 Share Posted November 23, 2016 Use walking sticks. Carry a bag full of stuff. Walk up hill. Wait a minute, I just did that. For me the above is called coming home from grocery shopping. :D 3 Quote Link to comment Share on other sites More sharing options...
Kim in Appalachia Posted November 23, 2016 Share Posted November 23, 2016 You can get a weighted vest or you can carry weights and swing your arms while you walk. I think I would prefer the vest. 2 Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted November 23, 2016 Author Share Posted November 23, 2016 Thanks! I will check out Nordic walking and the weighted vest. I wasn't clear in my OP, but my main issue is for daily exercise (about 1 hour) when I am trying to walk with someone less conditioned than I am. Quote Link to comment Share on other sites More sharing options...
regentrude Posted November 23, 2016 Share Posted November 23, 2016 Thanks! I will check out Nordic walking and the weighted vest. I wasn't clear in my OP, but my main issue is for daily exercise (about 1 hour) when I am trying to walk with someone less conditioned than I am. I think you are asking the impossible. A one hour walk on flat terrain together with a person who cannot walk fast won't do much for your cardio, even if you were carrying a 50lb backpack (a weighted vest will be a drop in the bucket). I would chalk up the daily walk as a pleasant social interaction in fresh air and look for another way to get exercise. Quote Link to comment Share on other sites More sharing options...
cintinative Posted November 24, 2016 Share Posted November 24, 2016 (edited) My suggestion: run a mile before you walk, and run a mile after. If you are adverse to running, I think regenetrude is likely right--the only way you will get a workout is if your walking buddy is consistent and she improves her fitness level so that she can walk faster. This is one reason I don't often walk anymore. I don't get enough cardio benefit from it unless I find someone who can keep my speed walking pace. My best 'walking' period was in college. I was walking with a friend of near identical fitness level and over the years we walked together we both improved our speed immensely. I did try using a weighted vest for a period when I did step work (on and off step) and I didn't notice a huge difference. I think you would need a fairly heavy one (like 30 lbs). Edited November 24, 2016 by cintinative Quote Link to comment Share on other sites More sharing options...
Penelope Posted November 24, 2016 Share Posted November 24, 2016 Engage more muscles while you walk. Similar idea to Nordic walking, but with no poles, using more core muscles, engaging the glutes and thighs more intentionally. Still not the same as mountain climbing, but more work than an easy stroll. https://www.wellandgood.com/good-advice/brooke-siler-says-you-can-do-pilates-while-you-walk-heres-how/ Quote Link to comment Share on other sites More sharing options...
Rachel Posted November 24, 2016 Share Posted November 24, 2016 Sometimes when I walk with my kids I run ahead a bit then run back to them. Quote Link to comment Share on other sites More sharing options...
EndOfOrdinary Posted November 24, 2016 Share Posted November 24, 2016 Have you considered crunches, jumping jacks, or HIIT style workout before the walk? A HIIT workout can be as little as 15 minutes and is a real bottom kicker! Then your muscles are already saying "What on Earth was that?!?" And have to really adjust during the walk. Sort of Pre-cardio cardio? 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted November 24, 2016 Share Posted November 24, 2016 Thanks! I will check out Nordic walking and the weighted vest. I wasn't clear in my OP, but my main issue is for daily exercise (about 1 hour) when I am trying to walk with someone less conditioned than I am. Couch to 5K. In the early weeks, it's just a few minutes of running (you could run away from your walking partner and back again) and lots of walking. You could just stick with week one or two in order to get the social time in, or, as it's never more than half an hour in total I think, carry on through the programme and accept that you will be doing less chatting. Quote Link to comment Share on other sites More sharing options...
Sunshine State Sue Posted November 24, 2016 Share Posted November 24, 2016 Also does anyone know how safe it is to hike with leg weights on? I have some I could try. One time, at a doctor's lecture on exercise, I asked about walking with ankle weights. He said that it is better to use a fanny pack or backpack with weights or weighted vest than to put all the extra weight on your ankles. The weight is distributed over a larger area that way. 1 Quote Link to comment Share on other sites More sharing options...
Julie Smith Posted November 24, 2016 Share Posted November 24, 2016 Oh, in the case you need to prancerise. :lol: (Even Thor does it. ) 5 Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted November 24, 2016 Author Share Posted November 24, 2016 One time, at a doctor's lecture on exercise, I asked about walking with ankle weights. He said that it is better to use a fanny pack or backpack with weights or weighted vest than to put all the extra weight on your ankles. The weight is distributed over a larger area that way. Thanks. I had a vague memory of something like that. I appreciate you confirming that! Quote Link to comment Share on other sites More sharing options...
Laurie4b Posted November 24, 2016 Author Share Posted November 24, 2016 Oh, in the case you need to prancerise. :lol: (Even Thor does it. ) Oh! That's what I need to add: some dangle earrings and a costume jewelry choker! Forget the backpack or weighted vests! Thanks for posting. I had forgotten about this. :lol: 1 Quote Link to comment Share on other sites More sharing options...
Ottakee Posted November 24, 2016 Share Posted November 24, 2016 Oh! That's what I need to add: some dangle earrings and a costume jewelry choker! Forget the backpack or weighted vests! Thanks for posting. I had forgotten about this. :lol: Just please, please, please no camel toe outfit 1 Quote Link to comment Share on other sites More sharing options...
Tammi K Posted November 25, 2016 Share Posted November 25, 2016 Scuba diving weight belt might work to increase carried weight with no pressure from a backpack. 1 Quote Link to comment Share on other sites More sharing options...
Rosyl Posted November 25, 2016 Share Posted November 25, 2016 my son wears ankle and wrist weights. Quote Link to comment Share on other sites More sharing options...
Χά�ων Posted November 25, 2016 Share Posted November 25, 2016 What type of backpack? I use a day back back I bought 7 years ago after going through 4 or 5 that caused by an extreme amount of pain. The one I have is fully adjustable and allows me to evenly distrubute the weight for myself and change it if DH is using it. 1 Quote Link to comment Share on other sites More sharing options...
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