Plus, it’s one of the safest ways to exercise. It’s a great way to burn calories and reach a healthy weight. And don’t forget to stretch when you get back from your walk.”Īnd if walking isn’t really your thing, don’t worry! Our pieces on ‘ is running good for weight loss?’ and ‘ are exercise bikes good for weight loss?’ are brilliant if you’re looking for a suitable alternative to stay fit and healthy.Do you want to lose some weight or boost your activity level? Try walking. It’s important to stay hydrated, and most definitely worth investing in a good pair of shoes to help improve posture and avoid injury. “Engage your glutes with each stride, landing on your heels, rolling forward, and pushing off with your toes. To get the best out of your walk, activate your core with your back nice and straight, shoulders square, and head up. Sacerdoti adds: “As with any exercise, form is important. So mix things up with different types of walking workouts – intervals, hill climbs, short and fast walks, and long ones over different terrains. Anything in nature will immediately boost your mood too, so it’s a win-win!”Īs with any exercise, the key to being consistent is finding something that works for you. Meet up with friends for a stroll in the park and take lunchtime walks. Take the stairs at every opportunity you can - this is also excellent for your glutes. Sacerdoti says: “Try getting off the train or bus a stop earlier, or walking the entire journey to work if the weather is good. Weighted vests are good as they will make your body work harder, which means more calories spent, but be sure that weight is evenly supported so as not to interfere with your posture – posture is very important for getting the most out of your walk.” How can you squeeze more walking into your day? “Adding in some power walking intervals, 5-10 mins at a time, will also provide a larger calorie burn. Also, walking at an incline reduces the impact on legs and joints. “Uphill walking is excellent for this, be it an incline on a treadmill, or a brisk walk up a hill – anything that gets your heart rate pumping a little faster will help you burn more calories. “Whatever you can do to increase the calorie expenditure is good,” says Sacerdoti. One way to make walking more effective is to add hills, climbs or do intervals. And the bigger walks you do, the more you burn stored fat, instead of the sugars your body uses for energy.
The key to losing weight from walking is to walk fast enough or with enough intensity to burn fat for energy.
“Frequent short walks can provide benefits, too, and if you walk after you eat, it can help control your blood sugar levels.” Are there ways to make walking more effective? If a long walk scares you, start with three 15-minute walks a day,” Sacerdoti goes on to add. “To see better results, walking for an extended period of time at a faster pace than your normal walking rate will help you achieve better weight loss. “Walking is an excellent starter activity, especially for anyone who has been inactive.” “What this shows is that even a short walk each day is enough to make significant changes to your body fat, blood pressure, and even cholesterol level,” says Chapman, and Sacerdoti agrees. Chapman says: “An energy-restricted diet means the same thing as being in a calorie deficit, so this shows that walking could speed up the weight loss process when in a calorie deficit.” How much walking do you need to do for it to be an effective weight loss tool?Ī study by the International Journal of Obesity and Related Metabolic Disorders found that in two groups of women who walked 30 minutes a day or 60 minutes daily, both groups had ‘similar and significant beneficial changes’ in their health-related variables (i.e. If you are burning calories by walking, you won’t need to overly restrict your diet, which means you’re more likely to be successful in losing weight long term.”Ī study published in the Journal of Nutrition found that ‘moderate walking enhances the effects of an energy-restricted diet on fat mass loss’. In general, you do need to be in a calorie deficit in order to lose weight. “Because walking is a more comfortable exercise than running or High Intensity Interval Training (HIIT), many individuals will be more likely to keep up the habit. As a general rule, you will burn more calories if your heart rate is higher, and someone who is less fit will generally have a higher heart rate and therefore burn more calories. “The amount of calories you burn will depend on your personal stats such as your height, body weight, body fat percentage, and how briskly you walk. “Walking is one of the best methods for losing weight, as it is low impact meaning there is less stress on the joints and therefore lower risk of injury,” says Lily Chapman nutritionist for P3RFORM.
0 kommentar(er)
