Walking elevates your heart rate, strengthens your bones and muscles, improves your cardiovascular health and burns calories. However, most forms of walking do not add bulk to your calf muscles. In fact, regular aerobic exercise such as walking trims away excess body fat and lightly tones your muscles, defining them without making them look big. Walking briskly poses a distinct advantage because you burn more body fat than just strolling, helping you look slim and be fit. If you have injuries or health problems, speak with your doctor before starting a vigorous walking regimen.
Step 1
Wear relatively lightweight shoes with moderate tread. You want shoes that move with your feet, fit well and do not slip on or stick to surfaces.
Step 2
Warm up for 10 minutes before your walk. Start with a slow walking pace or step side to side until your muscles feel more elastic and your joints feel lubricated. Gently stretch overhead, twist to the side and touch your toes. Do joint rotations at the ankles, knees and hips.
Step 3
Choose a flat, stable surface for your walk. Climbing hills or stairs adds resistance, slightly building your calf and gluteal muscle tissue. Walking on sand or loose gravel forces your calf muscles to work harder to maintain stability.
Step 4
Engage your abdominal muscles and hips when walking. Contracting your core and lightly swinging your hips as you walk will make you exercise other parts of your body so that your calves do not do the bulk of the work.
Step 5
Pump your arms vigorously while walking. You tone your upper body and burn more calories without working your legs harder.
Step 6
Cool down after a brisk walk by walking slowly for 10 minutes and doing joint rotations and light stretches.
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