Few can deny the benefits of a walking routine. Walking is an exercise that’s fun to do - wherever you happen to be. There’s no need for fancy equipment – just a good pair of walking shoes. It can be done fast or slow – or at varying levels of intensity. On the other hand, people who try to use walking to lose weight often become frustrated when the needle on the scale doesn’t drop fast enough. This is a sign that it’s time to give a walking routine an overhaul to make it more effective. Here’s how to burn more calories walking.
Discover the Power of Interval Training
Interval training means alternating short periods of fast walking with longer intervals at a slower pace. This could be done by walking very fast for one minute and then slowing down for three minutes, repeating this pattern back and forth for 30 minutes. This type of walking routine is more challenging, but it burns significantly more calories than walking at a steady pace. It also has significant cardiovascular benefits. This is a sure-fire way to make walking more effective.
Add More Upper Body Movement
Walkers burn more calories walking when they swing their arms. Getting the upper body involved by using exaggerated swinging arm movements may look silly, but it works. Another way to make walking more effective is to hold light hand weights while swinging the arms. This has the added benefit of toning the upper body.
Head for the Hills
There’s no better way to burn more calories walking than by adding a few hills. Walk on level ground for a few weeks to get into shape before heading up a steep incline. Walking uphill is considerably more challenging, but burns more calories while giving the thigh and calf muscles a great toning workout. Try incorporating one hill into a walking routine and then another after several weeks. It becomes easier over time and the benefits will be greater.
Wear a Heart Rate Monitor
A heart rate monitor is a great motivational tool to make walking more effective. It gives constant information on how many calories are being burned and how hard the heart is working. Most people work harder when they have this kind of feedback. It’s gratifying to be able to follow the numbers and see progress. A heart rate monitor is a simple tool that makes walking more effective.
The Bottom Line
These techniques can greatly increase the number of calories burned during a walking routine. Try a few of them and enjoy the greater benefits.
Reference:
Science Daily Website. "Interval Training Burns More Calories" Accessed 3/11/10.
Kristie Leong - I'm a family physician interested in all aspects of traditional and alternative medicine, especially the use of nutrition to prevent ...
