2023-06-18 08:05:20
Regular walking provides many health benefits, including weight loss. Doctors widely agree that inactivity is a potential cause of many preventable conditions, such as heart disease and obesity.
For example, a study published in the Journal of Exercise Nutrition and Biochemistry showed the positive effects that walking can have on burning fat and reducing waist circumference in obese women. The women walked between 50 and 70 minutes 3 days a week for a total of 12 weeks. At the end of the study, they found that participants had lost an average of 1.5% body fat and 4cm around their waist. While any increase in activity level brings benefits, there are things one can do to increase the amount of fat burned while walking. Here are a few tips :
1. Pick up the pace
As with running, swimming and other forms of aerobic exercise, speed matters. A person burns more calories walking at a brisk pace compared to walking more slowly. A study published in Medicine & Science in Sports and Exercise showed that when people increased their running pace, they burned more calories. This study also showed that the runner group weighed less than the walkers, suggesting that speed directly affects the number of calories burned during exercise. However, increasing the pace does not mean that one has to run. Instead, brisk walking will burn extra calories to help with weight loss.
2. Wear a weighted vest
Adding extra weight to a workout burns more calories. Heavier people burn more calories because their body requires more energy to perform the same task as someone who is not as heavy. Wearing a weighted vest while walking encourages the body to work harder while walking. A study concluded that people who walked at a speed of 5 km per hour on a flat surface while wearing a weighted vest representing 15% of their weight burned 12% more calories than a person who did not wear a vest. . A person wearing a weighted vest representing 10% of their body weight and walking at the same speed on a 5-10% incline burned an average of 13% more calories. While a weighted vest can help burn extra calories, ankle or wrist weights or hand weights should be avoided. These practices can lead to muscle imbalance and injury.
However, it is still necessary to exercise caution when wearing a weighted vest. As with any new exercise, it is recommended that you consult your doctor before using a weighted vest. People with back or neck problems should not use a weighted vest. People who can safely wear a weighted vest will likely see improvements in calorie burn.
3. Walk uphill
To increase calorie burning, a person should regularly walk uphill. For some, this may mean increasing the incline of the treadmill, while others may want to incorporate more hills into their outdoor walking routine. A person should try to walk uphill, climb stairs or slopes two to three times a week.
4. Focus on form and posture
When it comes to walking, it’s important to maintain good form and posture. A person should walk always looking ahead, as this helps to increase their walking speed and lengthen their stride. While walking, a person should also focus on strengthening the abdominal and gluteal muscles. People can do this for the whole walk or in short intervals. This technique can help a person strengthen their muscles and avoid injury, allowing them to continue their walking program.
5. Incorporate resistance training intervals
To burn more calories and promote new muscle growth, a person can try adding resistance exercises while walking.
Here are some exercises to try:
squats
pumps
burpees, or squat lunges
dips for triceps
slits
Short intervals of exercise can help increase a person’s heart rate and build muscle. They can also make the walking routine more interesting.
6. Brisk interval walking
Walking briskly in intervals can be an effective way for a person to increase the number of calories burned while walking. To try brisk interval walking, a person should first walk for about 5-10 minutes to warm up. Then increase the pace and continue at an uncomfortable but sustainable pace for 10-15 seconds before returning to a normal pace. A person can repeat this throughout the walk or as long as they can bear it. A person can start with 5 minutes of interval work per walk and incorporate more brisk walking intervals over time.
7. Take three short walks a day
Although long walks are good, more frequent short walks can also bring benefits. Some people may find it easier to maintain their daily exercise by taking short walks throughout the day rather than taking a long walk once a day. Experts believe that taking a walk after each meal also has benefits. According to a study of inactive people over 60, walking for 15 minutes three times a day after meals may help control blood sugar levels better than walking once a day for 45 minutes.
8. Aim for more steps each day
Taking the stairs when possible can increase your daily step count. Popular fitness trackers and pedometers encourage people to take 10,000 steps a day, and a 2016 study confirms that 10,000 steps is ideal. People interested in walking for weight loss should regularly achieve at least 10,000 steps per day. Some people may even want to increase their total step count beyond this amount. However, any steps a person takes beyond their usual number of daily steps can help them lose weight. Fitness trackers that count steps are a great incentive to help people take more steps every day. Even if a person can’t reach 10,000 steps a day, they should set a reasonable step goal and strive to achieve it. People can increase the number of steps they take each day by changing some of their daily movement patterns. Here are some tips to achieve this:
take the stairs instead of the elevator
park farther from the door to shops, work or school
walk to lunch, work, school, or other activities if possible
take walk breaks at work instead of sitting in a break room
Before adding weight or increasing intensity, whether through speed or incline, a person should consult with their doctor or other healthcare professional. A person should aim to increase the regularity of their walking, as well as the number of miles or steps they take each day. Try adding some intensity a few days a week with faster walks or steeper inclines.
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.
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