It may not be apparent, but trekking can be a game-changer in terms of the number of calories you burn, especially when you do it repeatedly and for a purpose. In that case, it could be a fitness and weight loss joker card. Not only is it free, but it also has a low entry, and in addition it doesn’t put pressure on your joints which makes it the perfect sport for the people who want to lose weight, improve health and avoid high-impact workouts.
You do not need to have a gym membership or buy any special equipment. A comfortable pair of shoes, a little motivation, and some time from your daily routine are all that is needed. No matter what your goal is, either you’re walking for your heart well-being, to get rid of extra fat or just for feeling well and energized, this guide will help you to turn your daily walks into sustainability results.
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What makes Walking Effective for the purpose of Weight Loss?
The basic principle of weight reduction is a negative energy balance, i.e. burning more calories than consuming. Although walking is a rather calm sport, it still possesses the potential to help you reach your desired weight. In the case of a brisk walk, your pulse is higher, your muscles work more and more of your total energy expenditure is covered.
You can speed up your riding and increase the weight, and that way add up to your entire hike. On top of that, if you walk on a daily basis, your well-being will also be favored, the stress level will be lower, and the negative impact of certain hormone-dependent fat-storing will be reduced – especially if you go out for a walk.
How Many Miles Would You Have to Walk to Notice the Difference?
At least 150 minutes a week at moderate intensity are the recommended guidelines. For most people, it might be five 30-minute walks spaced over the week, but it could be three that are longer, in case a busy schedule is an issue. An alternative benchmark is the 10,000 steps a day. This number has gained great popularity in the fitness community and there are a few good things about it – the challenge it sets out which is still within reach and the diffuse, all-day, activity pattern it induces.
It’s certain that 10,000 steps could be the equivalent of 300-500 burnt calories but you should keep in mind that this is still a very approximate figure and that it may differ due to factors such as walking speed, pace, gear, and terrain and last but not least the physical attributes and metabolism of the individual. Yes, it can lead to the burning of one week’s worth of fat (3,500 calories) if with regular and effective dieting you maintain a 500 to 1000 daily deficit. It’s quite easy for you to adopt a new habit or even to make the existing one permanent, if you could engage in the following recommended activities.
Tips for Walking Every Day
As a first step, choose a walking time that matches your lifestyle as much as possible. The best time to go for a walk is in the morning, as it sets the tone for a successful day, but the evening may be the best time if the main reason is to relax and clear your mind from stress. Schedule them just like you would your gym visit and keep the appointments—you can do this by marking them on your calendar.
If your sport shoes are crammed beneath the dresser, the design and convenience of these often worn shoes more likely, will push you to go out walking more often. In case you are commuting to work, the lunch hour can be an excellent opportunity to stretch your legs. Do you happen to have a pet? This is an ideal opportunity to get out of the house and enjoy the weather while walking together. Sharing the walk with a talkative friend or music, or an interesting story or audio material, keeps us forgetful of time.
Enjoy Your Outdoors Gym and Stay Safe
Think about your daily allotment of a 60-minute workout that includes activities that are consistent with your time. Firstly, decide on the most suitable to your needs that would be the most beneficial for you, focusing on individual elements that contribute to reaching a higher level of well-being. Fill the zone by using a small amount of sole matter around the area, which will create the atmosphere to achieve full concentration. The next thing to do is to position the display which will meet the viewer’s most comfortable spot or represent you exclusively at that time.
While dressing for outdoor walks you should be on alert about the weather and your path. Some places in the route could require a change of outfit, for example, if you are going uphill you will probably want to get rid of some layers to keep you cooler. If it so happens, it is an idea that you are out early or you return late, you should be thinking about proper reflective gear as a necessary safety measure. To prevent the burning sensation in your muscles that is quite common in the case of those who over-exercise in one place, it is a good idea to mix up places, walk on this path today, and on other paths then. The feeling of freedom that spread out greenery, bad air that we are breathing less, and birds roaring have on our body and soul is a fact over which hundreds of researchers in the world agree for many years.
Use Technology to Keep Score
If you are a fan of numbers, choose a free pedometer app or a fitness wristband like Fitbit or Garmin. Watching the number of steps you take daily move upwards can be very encouraging, and quite a few apps provide features for tracking distance, speed, and calories consumed. If you would rather not be connected, walking can be your perfect alternative healing from the digital world for some time.
Would You Like to Know How to Walk and Have More Calorie Burning? Here’s an Idea
Instead of changing to running, you can raise your walk burn. And here is how:
- Speed up. Quick walking workout makes your heart beat and calorie burn faster.
- Going up. Mountains push your muscles to work more and improve fat burning.
- Work with arms. The natural swing of your arms increases speed and energy output—just avoid crossing your body too much in the process.
- Enhanced resistance. Give a shot of light wrist or ankle weights, or rather more cumbersome to wear a weighted vest, and see the difference.
- Practice with intervals. Walk a little slower for a few minutes and then quicker for the next few minutes. Do this alternately to have more fat burned.
Way You Move is What Really Counts
Nice pose can make your walks more productive as well as help you keep away from injuries. Make sure your head is up, shoulders down, and chest relaxed. Slightly engaging your core can also be very beneficial. Try to avoid overstepping—have swift, well-balanced steps, and place your foot under your center of gravity instead of at the front.
While walking uphill, forward lean a bit and keep your steps quick. When you walk down, bend your knees a bit, and make smaller steps to prevent your joints from receiving the impact.
Fuel and Hydration Tips for Longer Walks
If the time of your walk is less than an hour, you don’t have to eat before walking. However, if the walk is going to take longer, then it is recommended to take a light snack an hour before the walk so that you don’t feel exhausted. Remember to carry water and avoid sugary energy drinks, as it is possible that they are only suitable for high-intensity training. A small fruit or a few nuts are a good choice when you feel like having a healthy source of energy in the middle of your walk.
Walking may be easy at the first sight, but in fact, it is one of the most impactful tasks you can achieve. It does a lot of positive things to your body and mind, helps your overall health, facilitates the loss of extra weight, and maintains the necessary energy and resistance with time. The best part of it is that everyone can do it every day without specific tools and in any environment.
Just take baby steps, carry out the activities gradually, and try challenging yourself more each week. Weight loss is one of those issues that jealously keep too— not just weight loss but also sustainable and enjoyable too that you can walk your way to weight loss.
