You have to walk back with the weights too and the risk of injury increases if you are not engaged properly! However, it is important that you ease into this and don’t overload on the first day. For hand and ankle weights, swing your arms for added movement and to burn more calories. Hand or ankle weights, or even a weighted backpack, will get your muscles working harder and your heart rate pumping faster, and are great ways to fast-tracking your fitness. When it comes to your calorie burn while walking, really upping the ante requires weights. This can be done on a treadmill or outside – each have their benefits, but we’ve always found walking outside to be easier, more-motivating and, bonus, it feels quicker too! Walking uphill will burn more calories while toning your calves, quads and glutes – plus adding more inclines over time will maintain muscle strength and cardiovascular fitness. Go for a 5-minute walk every hour at work.Park further away from your destination. I promise this number isn’t as out of reach as it may seem! The secret is combining both planned and incidental exercise. However, to lose weight, this number needs to sit up around 15,000. Studies have shown that 12,000 steps a day are necessary for weight maintenance. And this feels so much easier than forcing yourself to burn that at the gym! If this is completed 7 days a week, suddenly you’ve burned 2100 calories. Walking for an hour every day (even if it’s just 10 minutes here, 20 minutes there) will help you reach your weight loss goals.Ī 70kg female can burn around 300 calories on a brisk 1-hour walk. When it comes to weight loss, consistency is everything. Research has also found that power walking vs moderate-pace walking will result is a greater visceral fat loss.Īim for a pace of 6km/h (or more!) to really fire up that heart rate. Power walking requires your legs to move and your heart to pump faster, thereby burning more energy. Here’s how to up your calorie burn while walking and transform it into your go-to fat burning routine. But, to lose weight, walking 10,000 steps a day alone isn’t going to cut it. Walking can burn a surprisingly high number of calories.
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