Benefits of walking for health and performance
- Jake Hicks
- Mar 3
- 5 min read
Did you know there's a non invasive walking test to calculate your VO2 max? There's a lot about walking you may not know about, particularly how essential it can be for performance and longevity. I taught a walking class at the University level, here are some of the most valuable takeaways.
Walking may be the most undervalued exercise there is for both health and performance. The history of walking for sports dates back to 1904 when it first became an all around olympic event. In 1908 it became it's own distinct race, for men in the 3,500 meter and a 10 mile race. It has since evolved into a regular Olympic event with standardized distances. Do you know the literal difference in walking and running? It's simple, to be considered walking, one foot must be in contact with the ground at ALL times. By definition, running includes both feet leaving the ground. You might find it hard to believe, but the world record time for walking a mile is 5 minutes and 31.08 seconds. Insane. Aside from the history of walking as a sport, there is plenty more you probably don't know about that you yourself can apply in your training.
Sympathetic Nervous System (SNS)
The SNS is responsible for preparing the body for action in response to stress or danger. When this system is activated, energy availability is elevated. Some of the key effects are increased heart rate and blood pressure, dilated pupils for better vision, release of adrenaline (epinephrine), and faster breathing rates. Resistance training activates the SNS. Your body perceives lifting weights as a physical stressor which initiates the sympathetic nervous system. The higher the intensity of your training, the stronger the SNS response can be. Some studies show SNS activity can increase 2-3 times during intense resistance efforts.
Parasympathetic Nervous System (PNS)
The PNS promotes relaxation and recovery. If the SNS is the gas, the PNS is the brake. Activation of the PNS drives rest and digest, conserving energy and supporting maintenance functions. Key effects the PNS has on your body includes slower heart rate, lower blood pressure, constricted pupils, increased digestion and gut mobility and even promotes sexual arousal. Your body's return to a parasympathetic state depends on the duration and intensity of your training as well as your fitness levels. Here are two examples, one of them might blow your mind
Example 1: 60 minute training session at moderate to high intensity, the body may take 1-2 hours to return to a parasympathetic state.
Example 2: Very intense or long session such as a heavy max effort powerlifting session or heavy lifting, sympathetic markers like elevated cortisol can persist for 12-24 hours, delaying full PNS recovery.
I don't know about you, but I align much more with example 2, and 12-24 hours is a long time for the body to be in that SNS state, elevated cortisol levels etc. I want to do anything I can to aid recovery, and walking is the answer
Walking and the effects on the SNS and PNS
The main reason for this topic, is to drive the idea that added walking can help your body return to a parasympathetic state faster after intense heavy lifting. Walking yields positive effects on your body in 4 distinct ways
Heart rate reduction: walking gradually drops heart rate, avoiding a sudden drop in heart rate which actually may prolong sympathetic activity. Example, one study in The Journal of Applied Physiology, show light activity such as 2-3 mph walking post exercise accelerates heart rate recovery by enhancing vagal (parasympathetic) tone.
Vagus Nerve Stimulation: Slow rhythmic movement like walking boosts PNS input via the vagus nerve to regulate hear rate and digestion which effectively counters lingering adrenaline and cortisol from heavy lifting
Circulation and Metabolite Clearance: Increasing blood flow to clear lactate and other byproducts from your muscles. The will reduce the physiological stress signals that keep you in the sympathetic state.
Breathing Regulation: Walking encourages deeper and slower breathing which adds additional activation of the PNS.Controlled breathing has been shown in studies to accelerate autonomic recovery.
How much walking is enough?
After intense lifting, your heart rate might be up to 150 bpm and cortisol spiked etc. Walking post lift can reduce heart rate by 80-100 bpm and remember you're doing it gradually instead of a sudden drop. That sudden drop can lead to lingering SNS affects. 5-15 minutes is often enough, if you're really amped up 20-30 minutes post lifting can deepen the effect. You don't want to walk to fast, walking too fast or too intense like using incline can actually promote sympathetic activities so keep it 30-40% of your max heart rate walking around 2-3 mph. Following this protocol can shave 30-60 minutes off your recovery time compared to not walking.
Rockport Walk Test
This test is a field based assessment designed to estimate your cardiovascular fitness specifically aerobic capacity or VO2 max. This is one of the most non invasive methods for estimated VO2 max that requires minimal equipment, low cost and suitable for everyone including beginners.
Set Up: Find a flate measured 1 mile course. A track is great, you would simply walk 4 laps. You need a stopwatch, and ideally a heart rate monitor, although you could count heart rate using a watch and palpating pulse
Method: Walk 1 mile as fast as you can without running. Record the exact time it takes in minutes and seconds. Immediately after finishing, measure your hear rate in beats per minute.
Data needed:
Walk time, converted to minutes in decimal form (15:30= 15.5 minutes)
Post walk heart rate (bpm)
Your weight in pounds
Your age in years
Your sex (male or female)
I would suggest using a Rockport calculator online but here is the formula
VO2max= 132.853 - (0.0769 x weight) - (0.3877 x age) + (6.315 x sex) - (3.2649 x Time) - (0.1565 x heart rate)
Weight = pounds
Age = years
Sex = 1 for males, 0 for females
Time = minutes in decimal form
Heart Rate = bpm
Results is VO2 max in mL/kg/min
Rockport Test Results
Excellent: >60 (men), >50 (women)
Average: 35-45 (men). 30-40 (women)
Poor: <25 (men), <20 (women)
There may be more charts out there to find online for ages but those are the general ranges
Walking is a big part in many of my programs, specifically if your goals are more aligned with fitness and longevity, but anyone lifting on one of my heavier and intense training programs such as Super Sets should definitely be walking on their own. Another cool part of my programing, ANY program you sign up on can include cardiovascular training for FREE. Browse my programs below and start a free 10 day trial today!
I also schedule free calls to learn more about my training offerings. Schedule a call here!
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