Waking for weight loss

What to know about walking for weight loss

Regular walking offers many potential health benefits, including weight loss. It is also one of the easiest and most cost effective forms of exercise a person can do. Many people can walk regularly and reap the benefits of being more active. One study concluded that individuals who walked at 2.5 miles per hour (mph) on a flat surface while wearing a weighted vest that weighed 15% of their weight, burned 12% more calories than a person who did not wear a vest.

Although any increase in activity level will bring benefits, there are some things a person can do to increase the amount of fat they burn while walking. Tips include: Picking up the pace

As with running, swimming, and other forms of aerobic exercise, pace makes a difference. A person burns more calories walking at a brisk pace compared to walking more slowly.

A study showed that when people increased their pace to a run, they burned more calories. A person wearing a weighted vest that represented 10% of their body weight and who walked at the same pace on a 5-10% gradient burned an average of 13% more calories. Walking uphill

To help increase calorie burn, a person should walk uphill regularly.

For some, this may mean increasing the treadmill gradient, while others may want to incorporate more hills into their outdoor walking routine.

A person should aim to walk up hills, stairs, or inclines two to three times a week.

Wearing a weighted vest

Adding extra weight to a workout will burn more calories.

Heavier people burn more calories because their bodies require more energy to perform the same task than someone who is not as heavy; wearing a weighted vest while walking encourages a person’s body to work harder during a walk.

When it comes to walking, it is important to maintain form and posture.

A person should walk so that they are looking ahead at all times as this helps increase the speed a person can walk as well as lengthen their stride. While walking, a person should also focus on tightening their abdominal muscles and glutes. People can do this during the entire walk or for short intervals.

This technique can help a person build strength and keep them injury free so that they can continue their walking program.

Incorporating resistance training intervals

Adding resistance training, such as tricep dips, can make walks more beneficial. To help burn more calories and increase the growth of new muscle, a person can try adding in resistance training during their walk.

Squats Pushups Purpees, or squat thrusts Tricep dips

Lunges Short exercise intervals can help increase a person’s heart rate and build muscle. They can also help make the walking routine more interesting. Doing three shorter walks a day

Though long walks are good, shorter, more frequent walks can also provide benefits. Some people may find it easier to maintain their daily exercise by doing shorter walks throughout the day instead of taking a much longer walk once a day. Experts believe that taking a walk after each meal also brings benefits.

According to one study on inactive people over 60 years old, walking for 15 minutes three times a day after meals can help control blood sugar levels better than walking once a day for 45 minutes.

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