It’s almost time for a new calendar, and a new year will definitely be resolved. It’s time to take your life seriously from every angle, professionally, personally, or physically, and ask yourself what you want to improve. Many resolutions made in January will be forgotten for a long time by March, but one of the most common goals people have set for themselves is to lose weight.
If you decide to burn more calories and get in shape in 2022, don’t forget to make walking part of your plan. It’s easy to forget that you prefer intense jogging and intense aerobic exercise, but a consistent walking schedule is a great way to supplement your weight loss efforts and burn more calories each day.
“Walking is an ideal choice from a physical activity perspective. No specialized skills are required. Everyone knows how to walk. It’s shock-free and safe,” said US Athletic Council Chairman and Chief Scientific Officer. Said Dr. Cedric Bryant. today..
Indeed, walking is a great way for fitness beginners to start exercising and burning fat right away. Dr. Brian suggests walking every half day for at least 45-60 minutes to actually unleash the potential for weight loss on regular walks. Even better, your usual trekking in the neighborhood doesn’t have to feel like exercise at all. Instead, think of walking as a time to relax and take a breath. Then you will get a great rest and some movement. “When I write an article or edit a book, I use walking on a personal level. When I get stuck, I go out and walk,” Dr. Bryant adds.
As a related note, this amazing study Experimental Biology Journal It emphasizes how the act of walking efficiently is a largely automated brain process that requires little concrete thinking. So going for a walk will not make you mentally tired!
Placing one foot in front of the other is a good start, but there are some additional tricks you can use to burn more calories while walking. Read below for more information. Next, don’t miss the cult walking shoes that people are crazy about.
Do you hate morning exercise? You are lucky! If weight loss is your main walking motivation, a walk in the afternoon may be appropriate for you. Studies show that our body tends to burn more calories during the day. This particular study Physiological reportWe tracked a group of overweight men exercising in the morning or afternoon. Sure enough, participants who were active in the afternoon lost more body fat than other participants who were performing the same routine in the morning. In addition, afternoon exercisers showed significant improvements in both glycemic control and insulin resistance.
If you have to be lethargic in the afternoon, consider drinking a quick coffee before going for a walk.Recent studies published in Journal of International Society of Sports Nutrition Enjoying strong Java about 30 minutes before physical activity increases the rate of fat burning, especially in the afternoon. “The combination of acute caffeine intake and moderate intensity exercise in the afternoon seems to be the best scenario for individuals who want to increase the amount of fat utilized during continuous aerobic exercise,” the study authors conclude. It is attached.
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It always helps in burning fat and calories while walking to increase your pace a little. This study Medicine and science in sports and exerciseMake sure that a faster pace leads to more calories burned.
The above study concludes that running is ultimately more advantageous than walking for weight loss, in the sense that you can’t burn more calories while maintaining a vigorous walking pace. There is none. For example, according to Healthline, a 155-pound adult can burn 176 calories when walking at a pace of 2 MPH for 30 minutes, while the same person can burn 232 calories within the same time frame when walking at a pace of 3 MPH. increase. Similarly, a £ 180 adult burns 270 calories when walking 30 minutes at 3 mph, but a slight increase in pace to 4 mph can burn 409 calories.
Where exactly is the line between a lively walk and a full-fledged sprint? The CDC proposes a “talk test”. You can talk while walking actively, but you cannot sing. If you can barely talk on the move, you’re on the run.
Related: According to science, four exercise tips to combat aging
Are you crazy about the idea of always walking well? Try changing the pace instead.This study was published in Biology letter It has been reported that changing the pace of walking can increase calories burned by up to 20% rather than maintaining one speed.
“It takes some energy to walk at any speed, but when you change speed, you are stepping on the accelerator pedal. To change a person’s kinetic energy, you need a lot of work from your legs. , The process certainly consumes more energy, “explains the first research author, Nidhi Seethapathi.
“How do you walk in a way that consumes more energy? Just do strange things. Walk with your backpack, weight your feet, walk for a while, then stop and repeat. “Walk on curves, not straight. Lines,” adds Manoji Srinivasan, a professor of mechanical and aerospace engineering at Ohio State University, co-author of the study.
Related: 5 Quick Cardio Workouts That Burn Fat Fast
Another great way to ensure that you burn extra calories is to add a sloping or uphill walk. It’s not fun, but the extra effort spent moving vertically can help accelerate the consequences of weight loss. According to Nutristrategy, a £ 155 person walking at a pace of 3.5 MPH burns 267 calories per hour, but walking uphill at the same pace at the same time can burn 422 calories. In addition, a 205-pound person can burn about 354 calories by walking on flat ground for an hour, but instead can burn 558 calories by walking on a slope.
Related research published in Medicine and science in sports and exercise We also found that a 150-pound person can burn 80 calories when walking a mile on flat ground. However, if the individual chooses to walk uphill for a mile instead, the calories burned will increase by a full 60% (an additional 48 calories).
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This tip may require a trip to the store, but investing in a weighted vest is an effective way to increase your chances of fat burning on your daily walk. This study of the American Council on Exercise compared the calories burned during a normal walk on a treadmill with the calories walking on a treadmill wearing a vest that weighs 15% of the wearer’s total weight. Participants burned 12% more calories while wearing the vest.
A similar conclusion was reached in another study, stating that “the use of weighted vests can increase metabolic costs, relative exercise intensity, and skeletal system load during walking.”
Related: Walking mistakes killing your knees, experts say
Adding some compound resistance exercises to your walking routine is another great way to accelerate fat burning. Every 5 minutes, stop walking and do squats, push-ups, or rushes several times. Why make time for strength training? Not only does resistance training burn calories and fat, but those with a lot of muscle tend to burn calories without doing anything.
In addition, consider this study. FACEB Journal.. In short, researchers seem to, when our muscles are activated (via strength training), actually trigger a physical process that directs nearby fat cells to accelerate the fat burning process. I found that.
And you have it! These walking tricks will help you reach your weight loss goals faster. For more information, according to the trainer, check out 10 ways to burn more calories on every walk.
