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|10 tips to boost Calories Burned Walking & Lose Weight
HOW TO BOOST CALORIES BURNED WALKING
Here’s how to up the ante and turn a regular walk into a challenging
workout that will boost the calories burned walking, help you lose
weight and tone your body.
1. WALKING SPEED
Don’t think so much about how fast you are walking, but how hard you
are exercising. In other words, think about intensity, and the right
pace will follow. To increase fitness and slim down you need to walk at
the right intensity, which we’ll call your target heart rate or fat burning zone. The target zone is usually between 65% and 85% of your maximum heart rate.
To get in the target zone, walk at a pace where you feel as though
you’re walking with purpose, that is walking faster than usual, and
slightly out of breath. Start walking at a pace as though you are on
your way to an appointment with little time to spare. If that pace seems
too easy, try walking at a pace as though you were several minutes late
for an appointment.
There are three ways to gauge whether you’re walking in your target zone.
- An easy way is to guesstimate using a scale of 1 – 10 (called a Rating of Perceived Exertion scale or RPE).
- You should be able to pass the “talk test”
Walking on the treadmill? An average person walks at a speed of about
2½ to 3 miles an hour (about 20 minutes a mile). To lose weight and get
fit you should aim to walk at 3½ to 4 miles an hour (15 minutes a
mile). Increasing your pace from 3 mph to 4 mph means you’ll burn about
one third more calories.
2. ADD HILLS
Adding hilly terrain to your walking route will increase the
intensity of your walking workout, activates your glutes and hamstrings
and is easy on the knees. It’s a great way to add variety to a walk,
avoid boredom and to stop your body from getting used to doing the same
workout in order to keep burning as much fat as possible. Walking on a
gentle incline massively increases the calorie burn compared to walking
on the flat. A 5% incline increases calorie burning by 50%. Climb
anything you can, walking up a hill, climbing stairs, walking
parking-garage ramps or increasing the incline on the elliptical or treadmill (if you’re walking indoors). If you are a beginner, avoid super-steep
hills/ inclines. It’s better to tackle a moderate hill and maintain a
good pace and momentum, than to slow right down for a steeper one.
3. UNEVEN TERRAIN
Walking on uneven surface, such as walking on trails, grass, sand,
gravel, snow or maneuvering around rocks, ups the intensity, burning
more calories and making your muscles work harder. Walking on snow for
example increases calorie burning 2-3 fold.
4. ADD WEIGHT
If walking is getting easier, and your fitness and strength levels
have improved considerably, try adding weight. This will increase
intensity and challenge your muscles. Avoid wearing ankle or hand
weights, as these can change your gait/ posture and increase injury
risk. Instead, wear a weighted backpack or a weight vest. If you choose
to wear a backpack, fill it with water, sand, or even kitty litter so
that the weight is distributed evenly.
5. WALKING POLES
Using Nordic walking poles really is one of
the best ways to increase the amount of calories burned walking, tone
your whole body and to speed up weight loss. Nordic poles change walking
from a predominantly lower body exercise into a whole body exercise.
Nordic walking (walking with Nordic poles) gets almost all the muscles
of your body involved – 90% of your body’s muscles. Using Nordic poles
engages your arm, shoulder, and back muscles, increases heart rate and
strengthens the upper body. Walking using Nordic poles has been shown to
increase calorie burn by up to 46%, even though it feels just as easy
or easier as regular walking! Nordic walking sticks are super easy to
use and decrease stress on the ankle, knee and hip joints. If you are
the sociable type, there are Nordic walking clubs all over North America
6. PUMP YOUR ARMS
Much of your walking speed is generated from your arms. Swinging your
arms generates power and momentum, which propel you forward, help you
burn more calories and build upper-body strength. Bend your elbows at a
90° angle and swing your arms forwards and backwards as you walk. Keep
your shoulders back and relaxed. This will also open your chest and
improve posture, helping you get the most out of your walking workout.
7. GOOD POSTURE
Walking with good posture means your back and butt muscles can work
more powerfully, and you’ll be able to walk faster and boost calories
burned walking. Good posture can be summarized in this: Walk tall. Keep
your shoulders back, down and relaxed (not high and tight!), your eyes
looking ahead and your chin level.; from head to hip, it’s pretty much the same as for walking.
Some experts believe that the core muscles
are most effectively exercised standing. To maintain good posture and
to tone your tummy muscles, pull your tummy muscles in and up, but
continue breathing normally (don’t hold your breath!).
Walk with your whole foot. Roll through from heel to toe. Strike the
ground with your heel, roll forward through the arch of your foot and
push off from the ball of your foot/ toes. Push off from your toes as if
wiping gum off your sole. This gives you more power and burns more
calories, but also recruits your calf, hamstring, and butt muscles,
helping to lengthen your leg muscles for leaner, longer looking legs and
working your gluteus maximus, to firm and lift the butt.
To target your butt muscles even more and to get that uplifted butt,
squeeze your glutes together as you push off with your back foot.
Imagine you are holding a dollar note between your butt cheeks!
11. LONGER STRIDE
The best way to walk fast is to take smaller, faster steps. But to
add variety and work your legs muscles in a different way, increase your
stride length. Taking larger steps helps get rid of cellulite and firms
your legs by working your inner /outer thighs.
12. ADD INTERVALS
Nothing burns fat like cross training,
which is just sports speak for adding quick bursts of speed (or
resistance/ difficulty) to your workout. Just like running, swimming,
cycling or any other exercise you can add intervals to your walking
workout. Simply increase your speed, add some hilly terrain or climb
some stairs for a few minutes. For example, walk at a moderate pace for 5
minutes, then for 1 or 2 minutes walk faster (just below the point
where you would break into a jog) or actually jog, then return to your
normal pace to recover for 5 minutes, and repeat. This will massively
boost calories burned walking and your fitness levels, increase your
walking speed and will keep you maxed out intte for hours after your workout.
13. CHANGE DIRECTION
Inject one-minute intervals of backward walking or sideways
shuffling. Changing direction challenges your muscle in new ways, works
your major leg muscles,
and obliques, from different angles and improves balance, all of which
mean you burn more calories and firm your body. Walk slowly on an even
surface, free of obstacles and dangers such as traffic, trees and
potholes. When walking sideways, remember to work your left and right
14. CHANGE YOUR WALK
Incorporate thirty-second or 1-minute intervals during which you slow
down and do knee lifts (lift your knees towards your chest before
stepping forward), soldier kicks (keep legs straight), walking lunges or
even jumping jacks. Again this challenges your muscles in new ways,
keeps your body guessing, adds intervals, increases calorie burn, builds
muscle and boosts metabolism.
- Use a heart rate monitor. First, use this heart rate monitor or the new fit bit or Nike trackers.
to convert 65% and 85% of your maximum heart rate into actual numbers.
For example, 65% and 85% or your maximum heart rate might be 125 beats
per minute (bpm) and 165bpm. Then when you’re out walking and wearing
your heart rate monitor, you know you need to walk at a pace that gets
your heart rate between 125bpm and 165bpm. That’s all!