Can I gain cardio fitness by walking?

[Anonymous]

Background is that I've had a lot of knee and ankle injuries, and I've been told running is a really bad idea, because I'll hurt myself again, and it's too high impact.
I really want to gain some cardio fitness, though. If I do a lot of power walking, will that help me? I can't afford a gym membership, they're very expensive here.
If walking won't help, can anyone recommend another way?

[WeaponZero]

You can gain cardiovascular fitness by power walking absolutely. If you're looking for something low impact it's the next best thing to an elliptical (which is pretty much the benchmark for low impact cardio workouts).

If you can afford to spend about $50 however and trust yourself to be able to learn proper form from an illustration or video or book, a kettlebell will ramp things up even more. Doing kettlebell swings is AMAZING for no impact cardio. Better than anything else in fact.

[lightbulb27]

I say bicycle... easy on joints. once have the bike, its free except for transportation and maintenance. can get used bikes cheap. Walking is ok, but you can only go so far and only get heart rate up so much.

Learn to ride safely and in low travel areas.

[jesshkah]

Mmm, yes you can. However, if you really don't want to put strain on those parts of your body a better exercise is swimming. But I don't know if that's possible for you, is there maybe a cheapish pool around?

[HaveNoName]

Ohhhhhhhh... excellent advice.

[beach456]

Yes, you can get cardio walking. Bicycle is great too. If you have access to a pool, swimming is a good option - no stress on joints and great cardio.

[TripleAce]

Yes you'll burn calories for sure. Lets say you do a solid 2-3 walk everyday, add in some incline and measure your calorie intake. You'd loser weight garanteed but just not super fast

Someone below mentioned swimming, thats a great idea for someone in your position if you can get to a pool maybe

[TadCurious]

I think you can get a good cardio workout by walking, as long as you walk fast and for a good distance. I have knee issues and I go to a park that has a trail and I walk really fast around it. (I make like 5 laps.) I'm drenched with sweat when I'm through and I feel good like you do after a workout.

[Melcart23]

You increase your capacity in cardio by increasing your heart rate. If your heart rate is always at 70, it's never going to get stronger. But if you have bursts (interval training) where it spikes to 130, then back down to 100, then back up to 130 etc... then your cardio will build.

[HaveNoName]

Yeah.. This is what I have mostly hearsmd.

[HaveNoName]

*heard*

[Melcart23]

@HaveNoName yep. It's accurate advice

[HaveNoName]

Does it make any difference if we switch between a very steep incline and less incline intermittently?

[Melcart23]

@HaveNoName incline will absolutely be harder. Even if you do the same exact speed, you'll notice that you tire out quicker.

[ichot]

Not as much as performing a more intense cardio activity.
Just don't expect yourself being on the same level as someone who runs a mile in 5 minutes to one who walks 5miles in 2 hours.

Low impact you say? Swim.

[tarcomed]

in my experience, fast walking wearing high-quality walking shoes with good padding/support, has most of the cardio benefits of running, especially if there are major grades to climb/descend. other than that, swimming seems to be the only other body-friendly exercise I can think of for people with musculoskeletal ails.

[Sara413]

Sure, it'll help, but if you're looking for something to really get your heart rate up you should pick up cycling.

[rileypantera]

Push-ups can build cardio too if you go hard in the paint and bust out sets of 25 till you get to 100 or more if you can do it

[Offthelist]

Not really. You have to at least a little high frequency

[cth96190]

Yes, you can.
Walking is good. If you have a dog, he/she will love you for it, if you take him/her with you.

[Dandeus]

try to find a place to swim if you can. you can get a higher impact workout without the joint stress.

[TripleAce]

Good idea, swimming is a good idea

[Azgeda]

If you walk really fast and keep your heartrate at about 130, 150 BPM , then sure.

[admles]

It will give you a little, but not much.

If you have knee and ankle injuries, take up swimming. It'll give you a great workout overall and same the impact on your joints.

[lydialydia15815]

Cardio is all about getting your heart rate up. So if real power walking can make you sweat and get your heart pumping (or doing it on an incline if you ahve a treadmill), then you'll be gaining cardio fitness.

[daremetwo]

You would have to walk a a very fast pace to get your heart rate up where it's needed. Why not try like I'm doing & bike.

[ConsultantIsBack]

The goal is to get your heart rate up as high as you can.

[somethingoingon]

for cardio you gotta push a lot more than that

walking is good for weight loss and health.

you want performace do hiit cardio

[H2OBearer]

Nah. All humans do is walk. Walking isn't enough it's only okay for old people.

[Polocrew]

Of course. Low intensity cardio, walk for 45-60 mins every alternate day OP

[Iron_Man]

Yes you sure can and lose weight as well

[Jack_S]

If you are commited

[Jack_S]

... investing in a weighted vest will boost your work out

[apple24]

YES!

[Cthulus_Churro]

Swim.