Does walking build muscle?

Cardiovascular exercise, along with the correct diet, is a great recipe for burning fat.

The key is to monitor your heart rate and work in what is known as the “Fat Burning Zone,” working at 60%-70% of your maximal heart rate, which in general equates to a 7-12 calorie burn per minute.

Another important aspect to consider when looking for fat-burning results from walking is duration.

• There are several ways to maximize your muscle-building potential while walking.
• A popular option is to incorporate intervals by alternating between walking at a steady pace and doing a 'power walk', a light jog or a sprint
• You could also pause during your walk to add in some bodyweight exercises such as lunges, squats, push-ups or planks
• Weighted vests have the added benefit of making you engage and strengthen your back muscles to ensure you are maintaining good posture throughout your walk

Walking on trails, roads, grass, inclined or uneven surfaces, or unstable ones like sand or gravel will challenge the muscles of your lower leg, ankles and feet more than on pavement, and they will have to work harder to maintain balance and stability.

Alternate between working at different inclines and speeds to vary the intensity and muscle recruitment of the workout.