Does Walking Build Muscle?
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Does Walking Build Muscle?

If you are wondering whether or not walking builds muscle, the answer is yes! Walking does have many muscle-building benefits. While this exercise is utilized more often for tone, there are are many ways to build and improve muscle strength, as well.

Building Muscle Mass

According to a study published by, three main components of muscular development were identified. The components were listed as muscle damage, metabolic stress and mechanical tension. Muscle increases will occur when muscle fibers are broken down and overloaded. This will only happen during any sort of consistent weight training.

When fibers are broken down, they will adapt and heal back at a larger size. Recent indications have shown aerobic exercise will contribute to development and growth of skeletal muscle tissue.

Muscle Build Vs Tone

In order to build tone or muscle mass, you will need to strength train consistently. If you are planning to target the muscles in your lower body, use the following exercises: lunges, step-ups, deadlifts, calf raises and squats. It is recommended to complete four to six sets of six to 12 repetitions with these exercises, at least three days per week. Toning muscles, meanwhile, is a bit different. Always make sure you wait 72 hours before exercising the same muscle group.

Ways To Build Muscle Mass While Walking

Are you looking to build or add lean muscle during your walks? Try to implement these three tips:

1. Do Bodyweight Exercises

Perhaps you can introduce a little strength training into your exercise. Here is the suggestion: begin by walking for five minutes at a moderate pace. After the five-minute walk has been completed, pause and do a strength training interval for 20-30 seconds. Feel free to ramp up your routine by adding push-ups, squats or even planks. Not only will this make your exercise more enjoyable, it will also help build lean muscle more efficiently.

2. Change Up Terrain

Adding a variety of terrains to your walking workout can result in numerous benefits. This means constantly changing up your paths. Try walking on a plethora of roads, trails, grass or even some inclined surfaces. Changing terrains will work your lower leg muscles and help stabilize you through different ground levels.

3. Add Intervals

Even though this may be hard to do at first, refrain from always walking at the same pace every time. Add intervals to increase the intensity. For example, try walking at a moderate pace for several minutes, then speed up for the following 30 seconds. Doing this frequently throughout the walk will increase your heart rate and help you burn more calories. Of course, this will also help build muscle.

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Can You Exercise After Covid Vaccine?
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Can You Exercise After Covid Vaccine?

With more than 160 million Americans now fully vaccinated, many are wondering when or if it safe to exercise after receiving the Covid vaccine. The answer is not that simple, as it depends on several different factors.

Let’s take at a few of these circumstances!

Exercise After Covid Vaccine Shot

Wanting to exercise after you receive the Covid vaccine shot is common. Experts agree, though, working out after the vaccine will depend on your side effects. As we all know, Covid vaccines can cause headaches, fatigue and general soreness. While the soreness tends to only last a day or so, this, of course, will make you feel like you do not want to exercise.

Recently, Singapore’s government recommended that vaccinated people wait at least a week until they engage in any sort of strenuous physical activity. It is suggested to wait at least a week for this kind of exercise after your first and second dose of the vaccine.

Will Exercise Prevent A Positive Vaccine Outcome?

Currently, the experts say moderate exercise will not a have negative outcome on your vaccine’s performance. Moderate exercise will help your immune system properly function. While scientists continue to examine the possibility of exercise positively impacting the vaccine, there is still not enough data to prove this will work in all cases. To date, there is no data that shows moderate exercise affecting the vaccine negatively.

How Much Should I Exercise?

You may want to go easier when exercising immediately after receiving the vaccine. Dial back your workouts, especially within 48 hours of vaccination. So, if you typically set off on a 30-minute run in the morning, make it 20 instead. Also, refrain from trying anything new with your exercise. This is not the time to try running for an hour in the morning. New workouts can lead to delayed-onset muscle soreness. Most likely after vaccination you will already feel sore; don’t make your body even more sore at this point.

It is also recommended to stay away from any upper body workouts immediately after your first or second dose. Again, you will likely feel upper body soreness already, so try to save leg day for after vaccination. Pain in the injection location (upper arm) is the most commonly reported side effect of vaccination.

Exercise After Covid Vaccine

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Best Time To Exercise To Lose Weight
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Best Time To Exercise To Lose Weight

When is the best time to exercise if you are looking to shed a few pounds? Both morning and evening workouts have their benefits. Let’s see which time of day would be better for you!

Morning Exercise

There are many benefits of exercising in the morning. Even though it may be tough to roll out of bed and get active, it is worth it in the long run. Of course, starting your day early will give you extra time to work with. Get your workout out of the way and you can set off towards the rest of the day with a dose of endorphins and a calm mind.

According to a recent study published by Medicine and Science in Sports and Exercise, a simple 45-minute walk in the morning helps women be less distracted during the day. It also helps females to stay physically active all throughout the day.

Exercising in the morning has been proven to boost metabolism, which means you will continue to burn calories for the remainder of the day. In addition, compared to nighttime exercise, morning workouts will help you sleep better.

Good Morning Exercise Benefits

Here are a few of the benefits associated with morning exercise:

  • Boosts Metabolism
  • Increases Alertness
  • More Overall Energy
  • Better Focus/Mood
  • Fewer Distractions

Evening Exercise

The body’s ability to perform its best is in the afternoon, according to Healthline. In fact, body temperature is at its highest from 2-6 pm, meaning this is an optimal time for muscle function and strength. The evening is a very effective time to workout due to your body’s preparation.

Your blood pressure and heart rate are also at the lowest points during the evening. This can improve overall performance while reducing risk of injury, at the same time.

The only drawback to exercising in the evening is that it is recommended to not exercise so close to your bedtime. Getting your heart rate up will make it tougher to fall asleep and enjoy a restful experience.

Evening Exercise Benefits

Here are a few advantages of exercising during the evening:

  • Reduces Stress
  • Better Focus
  • Boosts Muscle Strength
  • More Time For Exercise
  • Peak Performance

Is It Better To Exercise In The Morning Or In The Evening

With the numerous benefits listed above, it’s obvious that both morning and evening exercises can benefit an individual. It’s up to you to decide which time of the day works better for exercise. For some, morning exercise is out of the question, especially when you have to go to work early. Others may rule out evening exercise because their energy levels may be too low by that time of the day.

The best suggestion is to stick with a routine. Once you start working out in the morning, stay consistent with your actions. Find a time of the day that works best and stick with it for the long term. Watch those pounds shed away as you enjoy your daily exercise.

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Jogging Vs Running
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Jogging Vs Running

If you’ve ever wondered what the differences, similarities and benefits of running/jogging are, this article is for you!

Running Vs Jogging

How do you know when someone is jogging rather than running? Most people might just say jogging is a form of slow running. While that claim can’t be disputed exactly, experts agree that jogging means running no faster than a 10-minute mile. Another way to measure jogging is by speed. If you aren’t running faster than 6 mph, then you are jogging.

There is no such thing as a strict standard, though. In fact, many people run at different paces. Factors such as length of the run, weather conditions, and, of course, age will play roles in determining just how fast you will run. Making a distinction between running and jogging can be very difficult. According to Outdoorindustry, the average running pace for a male is 9:03 per mile, while females typically run a mile in 10:21.

Differences Between Running And Jogging

People who consider themselves joggers have simply found the middle ground between walking and running. Jogging requires less power than running, so joggers will not raise or extend their legs as far. Joggers have also been known for having more of a bounce to their style, as well. Runners have to use the ball of their feet for landing, unlike joggers.

Your knees will be more aligned to your toes when you are a runner. Runners need to learn how to breathe out of their lungs correctly in order to enhance their speed. With runners, the back, head and shoulders need to be straight. This will preserve both momentum and speed.

Benefits Of Running And Jogging

Here is a quick list of benefits associated with running and jogging:

  1. Improves Cardiovascular Fitness
  2. Helps Maintain Healthy Weight
  3. Strengthens Muscles
  4. Strengthens Bones
  5. Aids Process Of Losing Weight

Since runners tend to have stronger hearts than non-runners, they will generally have a lower resting pulse rate. This enables them to take in a higher amount of oxygen. The end result is much less work for your heart. Running, too, will decrease your risk for heart disease.

Anyone looking to maintain a healthy weight should consider jogging or running, daily. The common misconception is that both activities only work for weight loss. Jogging and running are perfect for those looking to simply maintain weight rather than lose it.

Either exercise will help to strengthen bones and muscle at the same time. Since this action requires a ton of balance, it has been proven to strengthen these parts of the body.

Jogging is one of the best ways to attempt to lose weight. Consistent jogging will help you burn lots of calories and curb your appetite, as well. No daily exercise will certainly increase the likelihood of becoming overweight or even obese. The experts say a 30-minute run or jog each day will prove beneficial in the short term and long term.


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