Walking have several health advantages, including weight loss. It’s also one of the most straightforward and cost-effective ways to exercise. Many folks can benefit from increased activity by walking daily.
Picking up the pace
The pace is crucial for running, swimming, and other aerobic exercises. When opposed to walking slowly, a person burns more calories walking fast.
According to a study, people burn more calories when their pace is increased to a run. The runners in this study also weighed less than the walkers, implying that speed directly impacted the number of calories burned when exercising. On the other hand, increasing the tempo does not mean that a person must become more active.
Wearing a weighted vest
More calories are burned when you add weight to your workout. Because their bodies require more energy to do the same action as someone who is not as hefty, heavier people burn more calories; wearing a weighted vest while walking promotes a person’s body to work harder.
According to one study, people who walked at 2.5 mph on a flat surface while wearing a weighted vest weighing 15% of their body weight burnt 12 percent more calories than those who did not. A person who walked at the same pace on a 5-10 percent incline while wearing a weighted vest that weighed 10% of their body weight burnt 13% more calories on average.
Avoid wrist weights or carrying weights in their hands, even though a weighted vest may help them burn more calories. Muscle imbalance and injury are possible outcomes of both practices.
When wearing a weighted vest, however, you should always be cautious. Before utilizing a weighted vest, a person should consult their GP like with any new workout. No one with back or neck difficulties should wear weighted vests.
People who can securely wear a weighted vest will likely observe an increase in their calorie burn.
A person should walk uphill regularly to enhance calorie burn. Walk up hills, stairs, or inclines two to three times each week.
Focusing on form and posture
When walking, it’s crucial to keep your form and posture in check. A person should walk with their eyes forward at all times, as this assists in increasing their walking pace and extending their stride. A person should focus on strengthening their abdominal muscles and glutes when walking. You can do this for the entire walk or in brief periods. This strategy can aid in developing strength and the prevention of injury, allowing a person to continue their walking routine.
Incorporating resistance training intervals
Walking can be more effective by adding resistance exercises, such as tricep dips. A person can incorporate resistance training into their walk to help burn more calories and promote the creation of new muscle.
- Squat thrusts or burpees
- Dips in the triceps
Short exercise intervals can assist a person’s heart rate rise and muscle mass growth. They can also assist in making the walking regimen more enjoyable.
Intervals of power walking
Intervals of power walking can be an efficient strategy to improve the number of calories burned when walking.
A person should warm-up for power walking in intervals by walking for 5 to 10 minutes. Then pick up the pace for 10 to 15 seconds at an uncomfortable but manageable pace before returning to an average walking pace. This can be done throughout the walk or as long as the person is able.
A person can gradually increase the number of power walking intervals in their walks by starting with 5 minutes per walk.