在我们生命的头几年中，最大的里程碑之一就是学习走路。这项活动变得如此习惯，很容易忘记它实际上是运动。这美国心脏协会甚至称之为“成为活跃并保持活跃的最简单方法之一。”A piece on walkingfrom a 2009 Harvard Health School newsletter points out that even though walking is such an automatic human function, “modern man appears determined to walk as little as possible.”
由于步行是最简单，最容易获得的锻炼形式之一，如果您开始走路以进行健身并希望加快结果并使活动更具挑战性，那么增加一些权重似乎是无害的。但是，承重可能弊大于利。这就是为什么您应该做什么。
体重行走的利弊
首先，即使走路是我们每天要做的事情，在您开始步行程序之前，您当然应该咨询您的医生。进行心血管工作之前进行定期检查有助于确保您的心脏和肺部最健康，并有效地应对增加体育锻炼的压力。
时,你可能看过的人哟ur neighborhood or local park walking and carrying a set of weights and thought it seemed like a practical way to add strength training while getting cardio. However, because these are separate types of exercise, in this case, it may be in your best interest to treat it as such.
“正确完成后，步行是一种有效的，低影响，低风险的运动。”马克·沙利文（Mark SullivaniRuniCoach.com。“It is not, however, especially efficient for burning calories. While adding weights will definitely increase the calorie burning, walking with weights may also increase your risk of injury and may even cause unexpected side effects like back pain or an increase in blood pressure.”
Carrying weights in your hands can actually cause a postural imbalance and put added stress on your shoulders and neck. During a single walk, this may not be too much of an issue, but over time it can cause added stress to your joints. If you choose ankle weights, you can put added stress on your ankles and knees.
“我不建议任何人在行走时，由于脚踝和膝关节上可能引起的扭矩而行走时，我都不会建议任何人。”正确的轨道健康与健身。“Additionally, ankle weights while walking do not increase the value of the walk.”
重量替代品
在室内和户外行走时，您仍然可以从事一些增加的力量工作。更换步行的地方可以帮助您锻炼不同的肌肉，甚至增加锻炼的难度。
“如果您想增加工作量，请在跑步机上添加倾斜度，或者找到山坡或远足的山丘，”教练，所有者兼创始人卡门·杰克斯基（Carmen Jackinsky）建议Reshod步行鞋。“如果您想在步行锻炼之后包括体重训练，请将其包装在健身包中，以便单独进行快速锻炼后进行。”
Doing a separate strength-training routine is the best way to ensure you are working your muscles the correct way and avoiding injury at the same time. To get the most out of any routine, finding a coach or personal trainer can help you make any modifications you may need while teaching you how to maintain correct form and posture.
“Weight training is a much better option to walking with weights,” explains Burningham. “For example instead of walking with weights, you could start with some knee-down pushups, tricep dips, unweighted squats or a modified wall sit to begin to build strength.”
阅读更多>HOW HIGH-INTENSITY INTERVAL TRAINING CAN START WITH WALKING
底线
当涉及到这一点时，大多数培训师都同意您不需要体重走路。最好专注于分别建立力量，并确保您的步行形式尽可能高效。
“It’s really not necessary to use hand, wrist or ankle weights when walking,” reiterates Sullivan. “You will probably benefit more by adding supplemental weight training separate from your walking routine. And if you’re just starting an exercise program or have not been active for a while, using weights may provide too much of a challenge.”
在启动程序之前，请设定健身目标，并确保您要在尝试实现目标的工作中所做的工作。您可能会发现重量走路实际上会阻碍您的进度。
杰克斯基问：“您想要更好的有氧运动，力量还是两者兼而有之。”“我的健身目标是快速有效地行走。在我走路时增加重量会减慢我的速度。抵抗带是针对我想挑战的肌肉的更好方法。我还对逐渐倾斜进行了多个山丘重复。是的，力量训练是我整体计划的一部分，但我正在分别努力建立力量。”
