Walking is one of the simplest forms of exercise but brings many benefits. Not only does it help improve cardiovascular health and mental comfort, but walking also helps control weight effectively.
Walking burns calories, but the amounts of calories burned during walking depends on many factors, such as intensity, time, weight and walking speed. Therefore, to turn those steps into a powerful tool for weight loss, you need to know how to make the most of the energy your body burns.
How to maximize weight loss by walking?
Adding 30 minutes of brisk walking to your daily routine is a good way to increase calorie burning. A 30-minute brisk walk can burn about 150 calories. This number may be more or less, depending on speed, weight and terrain. It’s not just the duration that matters, but how you walk that makes your body work harder.
Here are 3 ways you can maximize your calorie burn during a walking workout:
1. Increase your walking speed
Increasing your walking speed is a highly effective way to optimize your calorie burn during walking. Similar to other forms of aerobic exercise, increasing your walking speed will result in a higher energy expenditure. As a result, you will burn more energy in the form of calories than you would if you were walking normally.
2. Wear a weighted vest
A weighted vest can help increase your calorie burn during your workout. A weighted vest is a type of supplemental resistance where the vest places additional weight on your body during your workout to increase the intensity. This makes your body work harder, forcing your muscles to work harder and automatically requiring more energy for each movement performed.
The weight of the vest should be adjusted according to your body type. It is important to remember that too much weight can increase the risk of injury, so it is not necessary to choose a weight that is too heavy.
When walking or jogging, do not use weights on the wrists or feet, as this can affect the natural posture of the body and cause muscle imbalances. In addition, you should consult a doctor if you want to exercise with a weight vest. Adults with back or neck health problems should not use a weight vest.
3. Walking uphill
Regular walking uphill is an effective way to increase the number of calories burned. Walking uphill will exercise different muscle groups in the body and increase strength and endurance.
Avoid bending forward or backward when going uphill to avoid injury. Walk within the body’s capacity without panting. Before going uphill, walk for 5 minutes on a flat surface. Keep your torso straight and your knees slightly bent. Walking uphill can be done as a varied exercise, two or three times a week; it does not have to be done every day.
Some notes on your posture when walking
Focusing on correct posture when walking is also important to improve the effectiveness of your workout, prevent injuries and bring better results. When walking, there are some important points to note to maintain correct gait and posture, including:
- Maintain an inward focus
- Tighten your abdominal and gluteal muscles when walking
- Relax your shoulders to reduce tension in your neck and shoulders
- Maintain a natural stride, not too long or too short. Long strides can put too much pressure on the joints, while short strides can reduce walking efficiency.
- Keep your posture straight, back straight; avoid leaning forward or backward too much.
- Use your arms to balance your body by swinging them gently if you want to walk faster.
- Breathe regularly and deeply to get enough oxygen
In addition to focusing on proper posture and walking technique, you also need to remember to combine exercise with adjusting your calorie intake through a balanced diet
