For someone just starting their fitness journey, many unanswered questions that seem silly weigh on the mind. One scenario we considered was whether it's a good practice to go for a walk right before hitting the gym. To get our query answered, we reached out to an expert. "Yes. Walking before your strength session serves as a mild warm-up, promoting blood flow to muscles, enhancing joint lubrication, and preparing your body for more vigorous exercise. It may lower the risk of injury and enable your muscles to function more effectively during lifting or resistance exercises," affirmed Dr Parth Agrawal, consultant arthroscopy, KIMS Hospitals, Thane Will it influence muscle gain? There's a common concern that cardio preceding lifting will curtail muscle growth, but "moderate walking is pretty much harmless". "As opposed to high-intensity cardio such as running or HIIT, faster walking does not badly deplete muscle glycogen or disrupt strength performance. In reality, it can improve stamina and endurance, which indirectly helps with improved overall workouts," said Dr Agrawal. Do I need to adjust the intensity or duration of my walking? According to Dr Agrawal, maintain a moderate rate of walking, such as one that can pump blood slowly through your system but won't leave you breathless. "Fast walking or prolonged walking immediately before lifting will leave you tired and short on strength during your strength training session. 30–45 minutes works best for most individuals," said Dr Agrawal. Are there any other benefits to walking before gym sessions? Absolutely, responded Dr Agrawal. "Walking enhances posture, softens stiffness, and gently engages the core muscles. Its effect mentally is that it serves as a warm-up time, getting you ready to concentrate and prepare for an organised workout. It also increases blood flow and oxygenation, which can aid in recovery afterwards," said Dr Agrawal. What to note? Pay attention to your body. Dr Agrawal emphasised that if you are too tired, dizzy, or feeling some kind of pain, cut the walk short or decouple the walk from strength training. "Also, be properly hydrated and wear supportive shoes to cushion joints. Adding dynamic stretching to walking will reduce the risk of injury even more," said Dr Agrawal. Pre-gym walking for 45 minutes is a "brilliant method of warming up, increasing endurance, and guarding joints without compromising on muscle gains". "If done with normal pacing and due care to your body's cues, it can make your strength training sessions more effective and safer," added Dr Agrawal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
