Walking or running are sports most women rely on to lose weight. Today I’ll show you some steps to increase the calories you burn while walking. These are small changes but very effective. But you need a proper diet plan too to see good results.
Step one: Use some weights
Holding some light weights in your hand while walking helps burn more calories. Do this for short periods only, not the whole walk, to avoid injury from overloading.
Step two: Walk in intervals
Don’t walk the whole distance at once. Break it into parts and take short breaks between. You’ll find you can walk longer and push your limits. This way you work harder in less time.
Step three: Find a suitable route
Good routes help you walk further because you’ll feel physically comfortable and can keep going longer. Also, it feels rewarding and encourages you to stick to walking for the long term.
Step four: Find a friend
A friend can encourage you to take on many new challenges. Besides the challenges, a friend pushes you to keep going and continue your fitness journey. Many stats show having a team in any sport helps you stick with it.
Step five: Try meditation
Meditation has many benefits like reducing body inflammation that might hold you back during workouts. It helps control blood pressure, which leads to steady blood flow to muscles and improves your running efficiency.
Step six: Lower and raise your workout intensity
Changing your workout intensity helps increase calorie burn during a 50-minute workout, and lowers risks of diseases like stroke, diabetes, and also boosts the oxygen levels in your body.
Step seven: Gradually increase the speed
Speeding up gradually helps avoid quick exhaustion and prevents many injuries. Try walking slowly for 10 minutes, then gradually speed up your running pace. Also, don't start by walking an hour every day of the week. Walk half an hour, 3 times a week to start with.
Step eight: Add stairs
Climbing stairs helps strengthen your leg muscles. This lets you run longer distances and for more time, and lose weight faster. But try to climb stairs the right way.
Is walking considered cardio?
Don’t count all cardio at the same level because calorie burn varies with exercise and effort. To know how many calories you burn, you can use a smartwatch that counts heart rate, time, and intensity. But walking is one of the least intense exercises, so you might want to add stuff like jump rope, running, and stretching.
Walking is a good exercise for beginners, burns a moderate amount of calories, and also has a big positive effect on your mood after a while. It’s good for seniors to add physical activity to their day, and for pregnant women. Over time try to add other activities to your routine. You can check out weight loss packages with Fitness Garage on Facebook page.
