Here Are Some Things You Should Know About Walking To Lose Weight
Walking regularly can lead to many health benefits, including weight reduction. Walking is one of the most affordable and easiest forms of exercise that a person can do. Walking is a great way to get more exercise.
Many doctors agree that inactivity can lead to many preventable conditions such as heart disease or obesity.
A study published in the Journal of Exercise Nutrition and Biochemistry Trusted Source found that walking can help to reduce waist circumference and burn fat in obese women. For 12 weeks, the women walked for 50 to 70 minutes three days a week. They found that participants in the study lost an average of 1.5% body weight and 1.1 inches around the waists.
While Any Increase In Activity Will Be Beneficial, There Are Ways To Burn More Fat While Walking. These Are Some Tips:
1. Increasing The Pace
Pace is important in running, swimming and other aerobic exercises. Walking at a fast pace burns more calories than walking slower.
According to a study published in Medicine & Science in Sports and Exercise, people who run faster burn more calories. The study also revealed that runners were less sedentary than walkers. This suggests that speed directly influences how many calories are burned while exercising.
But, brisk walking does not necessarily mean that one has to run. Walking faster will help you lose weight by burning extra calories.
2. A Weighted Vest Is Recommended
You will burn more calories if you add weight to your workout.
Because heavier people burn more calories, their bodies use more energy to complete the same task as someone who is lighter; wearing a weighted vest when walking encourages an individual’s body to work harder while on a walk.
A study found that people who walked 2.5 miles per hour on a flat surface wearing a vest that weighed 15% of what they weighed, burned 12% more calories than those who didn’t wear one.
The average person who walked on a gradient of 5-10% and wore a vest that was 10% of their bodyweight, burned 13% more calories.
A weighted vest can help you burn more calories. However, it is best to avoid carrying any weight in your hands or on your ankles. Both of these practices can cause muscle imbalance and injury.
A person must be careful when wearing a weighted vest. Before using a weighted vest, as with all new exercises, it is important to consult your doctor. A weighted vest should not be used by people with neck or back problems.
A weighted vest can be worn safely by people who are able to burn more calories.
3. Walking Uphill
Walking uphill is a good way to burn calories.
This may be a way to increase the treadmill’s gradient for some people, or it may mean adding more hills to their outdoor walking.
One should aim to climb hills, stairs or inclines at least two to three times per week.
4. Focus On Form And Posture
It is essential to keep your form and posture when walking.
Walking so that one is looking forward at all times helps to increase speed and lengthen stride. A person should strengthen their abdominal muscles as well as their glutes while walking. This can be done for a long or short time.
This technique is great for building strength and keeping you injury-free so that you can continue your walking program.
5. Resistance Training Intervals Should Be Included
Resistance training can be added to a walk to help you burn more calories and grow new muscles.
Here are some exercises you might like to try:
- Squats
- Pushups
- Burpees or squat thrusts
- triceps dips
- lunges
A short exercise program can increase heart rate and muscle mass. These can make walking more enjoyable.
6. Interval Power Walking
Walking in power can be a great way to burn more calories while walking.
Begin by walking for 5-10 minutes to warm up before you attempt power walking in intervals. Next, increase your pace to maintain a comfortable pace for about 10 to 15 seconds. Then return to normal walking speed. This can be repeated throughout the walk, or as long as it is possible to manage.
One person might start by doing 5 minutes of interval training per walk, and then gradually increase the amount of power walking they do.
7. Three Shorter Walks Per Day
Long walks are great, but shorter and more frequent walks can be just as beneficial.
It may be easier for some people to keep up their exercise routine by walking shorter distances throughout the day, instead of going on a longer walk only once per day. Experts also believe that it is beneficial to walk after every meal.
One study found that walking for 15 minutes three days a week after meals helps to control blood sugar levels more effectively than walking for 45 minutes once a month.
8. Strive To Take More Steps Every Day
Popular fitness trackers and monitors recommend 10,000 steps daily. A 2016 study byTrusted Source found that 10,000 steps is the ideal amount. This is equivalent to approximately 5 miles of walking.
Walking for weight loss is a good idea. It should be done at least 10,000 steps per day. Others may want to go beyond 10,000 steps per day. Any steps taken beyond the daily recommended amount can help you lose weight.
To encourage people to take more steps every day, they can use fitness trackers that track steps. Even if they are unable to reach 10,000 steps per day, they can set a reasonable goal and work towards it.
You can increase your daily steps by altering some of your movement patterns. Here are some tips to help you do this:
- Instead of taking the elevator, take the stairs
- Parking further from school, work or shops is a good idea.
- If possible, walk to lunch, work or school.
- Walking breaks are better than sitting in a breakroom.
Summary
A person should consult their doctor before adding weight or increasing intensity through speed or incline.
An individual should strive to increase their walking frequency and the amount of steps or miles they walk each day. Increase your intensity by walking faster or climbing higher inclines a few days per week.
