The fitness industry has emerged into one of the biggest industries in the world. Millions of dollars are spending each year on body fitness and maintenance. Fear of chronic diseases, maintaining health or beauty consciousness, there are multiple reasons for people becoming fitness freaks.
However, we see multiple products and treatments in the market promising to help you burn weight. But, the fact is these promises are hardly fulfilled. Let’s talk about the century’s old method of weight reduction. i.e. walk, walk and walk.
Simple brisk walking can help you bring your body back in shape. After using a lot of Weight reducing tonics, training In Gymnasium and a lot more, it’s hard to believe that walking can help you reduce weight.
Therefore, in this article, we are discussing a few ways how you can make your walks more effective and likewise a mode of weight reduction or maintenance.
Burns your Belly Fat through Walking:
Accumulation of fat around the belly is one of the most common problems in middle age. There is a misconception that only a hard workout can help you reduce belly fat.
But, the good news rigorous walking can help you reduce belly fat and contour your body. Men with a waistline above 40 inches (102 cm) and women with a waistline above 35 inches (88 cm) are considered to be obese and are prone to suffer chronic diseases.
Through studies and researches, it is established that 30-60 minutes brisk walk can help you reduce belly fat up to a greater extent. But you have to be walking regularly.
Burns more Calories through Walking:
When you plan to reduce weight, it means that you have to burn more calories than what you consume. The daily requirement of the calorie intake of every person is different.
However, when you are putting on weight means that your calorie intake is more than what you require. In the modern lifestyle, technology has restricted our movement and we tend to sit for long hours.
In such a scenario walk and exercise is one thing that can help you burn your fats. According to a statistic walking a mile (1.6 km) burns roughly 100 calories, liable on your gender and body weight.
There is a general conception that only hard workouts can help you reduce weight. However, many pieces of evidence show that by adopting various walking techniques you can not only maintain your current weight but can also reduce a lot of weight.
HOW CAN YOU MAKE YOUR WALKING MORE PRODUCTIVE?
Walking is one of the oldest procedures of workout. Moreover, walking is low-impact and low-intensity so it’s suitable for all age groups and fitness levels. To increase the number of calories you burn while you walk, change the intensity of your walk and even the location of your walk.
If you are the one who is been walking to reduce weight but find this oldest technique a complete failure than here a list of suggestions for you:
How to burn more calories through walk?
Consider changing the route you have adopted. Walking through a hilly area can be more productive. It is better to shift your routes on and off.
This will not only maintain your interest level but also intensify your walking. Walking on a hilly track is an aerobic exercise. This would increase your calorie burn. You might find it a bit tough in the beginning but with the time you will get used to it.
Walking on a hilly area strengthens your leg and back muscles. It increases your stamina. Hence it can turn out to be a game-changer in your weight loss regimen. It is quite similar to using a treadmill. But walking can be more enjoyable than using a machine in a closed room.
A simple method to upsurge the intensity of any sort of aerobic exercise is by adding intervals. While walking, incorporating intervals aids in increasing the overall calorie burn of your walk.
Interval walking comprises small intervals of very fast-paced walking along with bursts of more normal-paced walking.
For instance, you can walk at a reasonable speed for 2 minutes and then change to very fast speed for 1 minute. Keep on repeating this quite a few times or perform these speed sessions as a 10-minute cardio exercise and convert your walk into a lengthy walk.
To evade any injury, do not stretch your step when you raise your speed. Retain your stride span brief and concentrate on moving your legs quicker.
Incorporate few strength pieces of training:
If you feel that your current weight is static even through daily walking, you can incorporate a few other exercises to enhance your walking.
These short strength sessions will not only reduce your weight but also help build lean muscle mass. There are many exercises you can add.
After every 10 minutes while walking, include some rapid strength training movements. For instance, you can add a few sets of triceps push-ups, push-ups, planks or crunches.
You can also carry weights with you and do some bicep curls or shoulder presses. Moreover, using ankle weights or carrying dumbbells can put a lot of pressure on your joints, hence help in reducing weight.
Add in all these exercises gradually in your routine. Don’t overtire yourself in a day.
Try power walking:
There is stubborn fat accumulated in your body which is not easy to get rid of. You can try power or race walking to eliminate that fat.
Power walking is totally different from the usual or routine walk. You need consistency and a lot of effort to do power walking. Power walking means to maintain a certain speed which is approximately 4.5 mph (7.2 km/h).
It would be very difficult to attain this pace in the beginning but practice can make you achieve that. Race walking can particularly helpful in reducing weight. Once you have made it a part of your routine you can’t give it away.
Once you have started race or power walking, focus on your heels, progressing with the bottom of your foot to thrust off from your toes. Make your steps short and move your arms to aid you to uphold your speed. As you attain speed to try to increase your duration of race walking. As it’s a moderate aerobic workout so its important that your shoes are very comfortable. Comfortable shoes will enhance your walking and make the workout easier.
Make realistic goals for yourself:
Always remember that weight loss is not a simple procedure. It requires hard work and dedication.
It is important that you have realistic goals in your mind, keeping in mind your routine. Work hard on a regular basis to achieve those goals. Start with simple walking, gradually add race walking or other exercises to your walking routine.
Don’t overtire yourself in a day that it becomes impossible to continue. Work gradually on your routine, try to change your routes to maintain your interest level.
In case of unrealistic goals which if not achieved will leave you disheartened. Therefore, try to reduce gradually over a period of time.
Keep yourself consumed while walking:
Whatever you are doing is important that you are enjoying it. So, in order to make your walks more productive find activities to keep yourself busy while walking.
There are many interesting things you can do while walking. For instance, you can listen to music or can talk to a friend or family member on a phone while walking. Choosing a different route will also keep you motivated for some time.
Warm-up and cool-down:
As a part of any exercise routine, warm-up and cool-down sessions are important. To warm-down, you walk slowly up to 5 minutes. You can also add a few exercises to prepare your muscles. This is very important if you are thinking of a power walk or adding weights in your routine.
Slow down your speed for some time and breathe deeply as a cool-down activity for around 5 minutes. After a very prolonged walk try to add some stretching exercises, this will ease your body.
Take a break:
Although walking is considered as a moderate-intensity workout, even than it is recommended to take a day off.
Plan your rest day ahead. On your rest day, you can go for some other light activity. Your body will relax and muscles will build mass on the rest days. Too much activity can make you tired earlier and your progress will slow down.
Take professional help:
Walking around 150 minutes per week is recommended at least. However, if you are thinking of mild walks or harder ones consider professional help. Meet your physician and discuss your overall health with him. He can prescribe you walking or exercising routine. As well as give you guidance regarding diet.
For professional help, you can visit Rejuven8 medical in Sugar land Texas. Our team will guide your effective techniques for weight management.
Make yourself active and live a healthier life!