Walking serves as the most accessible and one of the most efficient techniques to remain physically active, attain a sufficiently high cardiovascular status, and even shed unnecessary kilos. You don’t have to spend money on expensive exercise equipment, gain a gym membership or perform complex exercises; All you need are walking shoes and some motivating factors. However, if you are thinking about how to increase your daily calorie burn, the easiest way to do it is by walking.
Why Walking is a Great Workout
Walking is actually a highly effective and powerful exercise that many people underestimate. Be it losing weight, toning muscles, or obtaining a sense of mental balance, walking is a workout that can assist in these directions. It brings in the strength that the heart needs, burns the unwanted fat, and improves one’s general firmness, while the condition of the joints is being knocked about by the said firmness. Besides, it provides the best way of incorporating the movement requirement into a day packed with chores and work.
If you, however, intend to raise the calorie burning percentage when walking, then minor adjustments to your program can become major changes in the results.
The Simple Trick to Burn More Calories While Walking
As an alternative to walking at a steady pace for the entire duration of your exercise, shift to short intervals. This only means that you will walk normally for a few minutes and then pick up speed for a few minutes during the same time of your workout.
A brief explanation of the process is as follows:
The latter will develop your heart rate, engage more muscles, and work out more calories without having to give up your train track in favor of being followed or run. The cherry on the cake is the fact that this can be done in your normal daily routine, and you would not have to do anything else extra.
How to Do Interval Walking
You can start by employing the following easy interval walking releasing technique:
Warm-up (5 minutes) – Take a peaceful walk at your desired pace to prepare your body for the exercises.
2 minutes standard pace, 2 minutes quick pace – Do this for 20-25 minutes.
Cool-down (5 minutes) – Slow down and walk back to a relaxed walking pace.
After a couple of days, you can make it harder by doing the following:
1-minute standard pace, 4-minutes quickly- Repeat for 20-25 minutes.
When you walk outdoors, you can mark the changes between the normal and fast intervals using landmarks such as streetlights or mailboxes. If you are on a treadmill, you can set an interval timer or manually adjust your speed every few minutes.
Other Ways to Improve Your Calories Burn Potential through Walking
Speed Up Your Walk – Walking more vigorously leads to increased calorie expenditure.
Utilize Incline – Going uphill or using the incline feature in a treadmill adds resistance to the leg muscles and hence burns more calories.
Work Your Core and Arms – Swing your arms and maintain your posture to mobilize the muscles and lead to a full-body workout.
Use Hand Weights – Holding light dumbbells or putting on a weighted vest will only lightly increase the resistance while sparing your body from excessive stress.
How Many Calories Can You Burn?
The number of calories you lose when walking is variously determined by some conditions like body weight, walking speed, and duration. For example, an average 150-pound person will burn around 100-120 calories per mile when walking at a normal pace. With intervals this number can be bigger.
Walking doesn’t have to be slow or ineffective—merely implement some easy changes such as adding intervals, increasing the speed, or walking uphill, and you could actually be able to burn more calories and get better results without the necessity of the gym. The whole point is to always push your body a little bit.
When you do your walking next time, just follow this very easy technique and observe the result out of your own experience!
