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How to turn your daily walk into a fat-blasting workout, according to Sam Wood

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Walking can be good as a power sweat sesh, and possibly even better than running. Here's how to make the most of it.

I love walking and although I don’t track my steps consistently, I try to walk every morning.

This is either with Hendrix as a way to clear my head and arrange my thoughts for the day, or with the double pram as I head off to the park with Charlie and Willow to give Snez a much deserved break.

Walking is such a fantastic low-impact way to move your body and a popular form of exercise but as far as getting bang for your buck, from a fat-burning perspective there are some things we probably need to do to maximise this.

1. Pace

Incidental exercise adds up but if you’re trying to level up your daily walk then you need to be walking briskly. Everyone’s brisk pace is different so you can determine your exertion by your heart and breathing rate.

2. Hills or stairs

If you can, find a route that incorporates hills and/or stairs for an extra lung-buster and to really work those leg and glute muscles.

3. Jogging/running intervals

If you’re not yet a runner but it is on the horizon, start by implementing some jogging/running intervals into your walk. Walk for 3 minutes, jog/run for 30-60 seconds and repeat.

4. Stop and drop into a circuit

Every 3 minutes stop and do some exercises such as squats, squat jumps, step-ups, lunges… anything that will increase muscle activation and elevate your heart rate.

Then, go back into your walk as a quality 3 minute active recovery between efforts.

Whether you’re trying to increase the variety and intensity of your walks to turn them into a workout, or you’re just using walking as a great way for extra incidental activity on top of your HIIT or gym workouts, it really can play an integral role in achieving your fitness goals.

Sam Wood is a fitness expert and founder of 28 by Sam Wood.

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Fitness

Super cushy running shoes may not be your friend

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While a thick-soled running shoe feels comfortable, new studies show that a thinner style may be better for your stride.

There’s something cloud-like about a maximalist sneaker. All that cushioning is extra bouncy and it feels like you’re running on air.

But it turns out that not being able to feel the road underfoot is affecting your gait.

A new study that compared the effects of maximalist vs neutral sneakers over the course of a 5km run found that “runners exhibited increased impact forces and loading rate when running in a maximal versus neutral shoe. Because increases in these variables have been associated with an increased risk of running-related injuries, runners who are new to running in a maximal shoe may be at an increased risk of injury.”

It’s because runners are landing on their feet harder, thinking that there’s more protection from all that cushioning. This means they’re more susceptible to pronate more, which is when their ankles roll inward as they take off.

But then this study of the minimalist, webbed-foot sneakers that were all the rage a few years ago showed that in some cases, it increased injuries compared to standard sneakers.

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So what to do?

Assistant professor of kinesiology at San Jose State University, J. Hannigan, said thicker soles contributed towards more ankle movement.

“If you extend a shoe’s height, it will tend to be more unstable,” he told the New York Times.

Then there’s this study that says while maximal running shoes are increasing in popularity, their greater loading rates, impact forces and the eversion mechanics in these styles “may indicate an increased risk of injury.”

So don’t just reach for the thicker soled sneakers just because they’re all the rage. Visit a speciality sports store to get fitted for the right pair for you.

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Fitness

MAFS’ Mikey’s hilarious ‘workout’ 

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Fitness

We’ll take one of everything from P.E Nation’s H&M collaboration

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Launching globally in stores and online on March 5th, the Australian activewear brand has worked hard on a sustainable collection to bring P.E Nation's unique aesthetic to the legging-loving masses.

If you're a lover of activewear, Pip Edwards' and Claire Tregoning's success story is probably not new to you. The best friends and business partners started their fashion/street/sportswear brand P.E Nation back in March of 2016, and now – almost exactly four years on – the duo are celebrating a big milestone; a global collaboration with blockbuster Swedish fashion chain, H&M.

The capsule collection riffs on P.E Nation's distinctive take on retro sportswear, but with a modern nod to sustainability – using organic cotton and recycled polyester throughout the 30-piece capsule, which includes swimwear, shoes and accessories, as well as apparel.

The price point will no doubt prove a drawcard for those who love the P.E 'look', but may not want to cough up $150 for a pair of leggings. Tanks start from $49.99, leggings $79.99 and statement outerwear for $89.99 – significantly less than the brand's full-price offering.

Working within a contained palette of pastels teamed with black, beige and white, the collection covers the sartorial territory that P.E Nation does best – gym-to-street; with oversized windbreakers, pleated maxi skirts and logo tees making the transition from Pilates to brunch not only seamless, but also stylish.

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Co-founders Edwards and Tregoning expressed their excitement for their latest project, saying “With the H&M collaboration, we want women all over the world to live a more confident, vibrant, fashionable life whilst juggling her fast-paced urban existence.The collection can be worn all day, every day, whilst being flexible, functional andstyle-led. All the pieces work so well together – it’s very easy to mix and match.”

The collection launches in H&M stores in Australia (and globally), as well as online, on March 5th, and by the looks of this it's going to sell its side-striped socks off. See below for some of our favourites from the range.

P.E Nation x H&M collection:

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