Title : Walking boost calories burned and weight loss
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Walking boost calories burned and weight loss
walk. Running is just as glamorous cousin. Yes, running is impressive, but truth be told, so is walking. And I mean, walking is really impressive. Why? Because if you want, you can get up now, just go out and walking . You can walk almost anywhere, anytime. Walking can be incorporated into your daily routine with ridiculous ease. And where they operate with takes time to master, walking does not. Running is a high impact exercise, walking is not. If you are overweight or have health problems that exclude high-impact activity, walking is a much better and more feasible to run exercise.
Countless doctors recommend. Dozens of studies extolling its benefits. Walking is sociable. Walking is cheap. No need to go to a gym. Everybody walks. And with the right technique you can burn a ton of calories, lose weight, tone up and get fit.
calories burned is
While running burns a lot of calories, calories burned walking is not bad either. This table gives a general idea of the calories burned walking for 30 minutes on a level surface.
| Speed / Pounds | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb |
| 2.0 mph (30 minutes per mile) | 57 | 68 | 79 | 91 | 102 | 113 | 125 | 142 | 156 |
| 2.5 mph (24 minutes per mile) | 68 | 82 | 95 | 109 | 122 | 136 | 150 | 170 | 187 |
| 3 , 0 mph (20 minutes per mile) | 75 | 90 | 105 | 120 | 135 | 150 | 165 | 187 | 206 |
| 3.5 mph (17 minutes per mile) | 86 | 103 | 121 | 138 | 155 | 172 | 190 | 215 | 237 |
| 4.0 mph (15 minutes per mile) | 113 | 136 | 159 | 181 | 204 | 227 | 249 | 283 | 312 |
| 4.5 mph (13 minutes per mile) | 143 | 171 | 200 | 229 | 257 | 286 | 314 | 357 | 393 |
| 5.0 mph (12 minutes per mile) | 181 | 218 | 254 | 290 | 327 | 363 | 399 | 454 | 499 |
How to increase cALORIES bURNED oN FOOT
Here's how to up the ante and turn a normal walk into a challenging workout that will boost calories burned walking, It helps you lose weight and tone your body.
1. Travel speed
I do not think so much about how fast you're walking, but how hard you are exercising. In other words, think of the intensity and the right pace will continue. To increase health and diet have to walk at the right intensity, which we call its "target zone". The detection zone is usually between 65% and 85% of your maximum heart rate.
To enter the target area, walk step where you feel as if you were walking with purpose, ie, walking faster than usual, and a little encouragement. Start walking at a pace as if 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 if it was several minutes late for an appointment.
There are three ways to measure if you are walking in the target area.
- A simple way is guesstimate using a scale of 1 to 10 (perceived or call RPE scale effort). See here for a quick explanation of RPE. Try walking at a pace that feels like level 6 or 7 on the scale.
- You should be able to pass the "talk test."
- Use a heart rate monitor. First, use this calculator heart rate, to convert 65% to 85% of your maximum heart rate in real numbers. For example, 65% and 85% or the maximum heart rate may be 125 beats per minute (bpm) and 165bpm. Then when you are out walking and using your heart rate monitor, you know you have to walk at a pace that gets your heart rate between 125bpm and 165bpm. That is all!
walking on the treadmill? An average person walks at a speed of about 2 ½ to 3 miles per hour (about 20 minutes per mile). To lose weight and get in shape you should try to walk 3½ to 4 miles per hour (15 minutes per mile). Increasing your pace of 3 mph to 4 mph means you burn more calories around a third.
2. ADD COLINAS
Adding mountainous terrain walking path increases the intensity of your workout to walking, activates the glutes and hamstrings and is easy on the knees. It's a great way to add variety to a walk, avoid boredom and prevent your body get used to doing the same exercise in order to keep burning fat as much as possible. Walking on a gentle slope greatly increases the consumption of calories compared to walking on the floor. 5% incline increases calorie burning by 50%. Upload everything you can, up a hill, climbing stairs, walking parking-garage ramps or increasing inclination on the tape (if you are walking inside). If you are a beginner, avoid super steep hills / slopes. It is better to deal with a moderate hill and keep a good pace and momentum, which is slowing down in anticipation of a more pronounced.
3. IRREGULAR TERRAIN
Walking on an uneven surface, such as walking on trails, grass, sand, gravel, snow or maneuvering around rocks, raises intensity, burn more calories and make muscles work harder. Walking on snow, for example, increases the burning of calories 2-3 times.
4. ADD WEIGHT
If walking is getting easier, and fitness and endurance levels have greatly improved, try adding weight. This will increase the intensity and challenge your muscles. Avoid using ankle weights or hand, as these can change their gait / posture and increase the risk of injury. Instead, use a weighted backpack or a weight vest. If you decide to use a backpack, fill it with water, sand or cat litter so the weight is evenly distributed.
5. walking sticks
The use of Nordic canes really is one of the best ways to increase calories burned walking, toning the body and accelerate weight loss. Nordic walking poles change from predominantly lower body exercise in a full body exercise. Nordic walking (walking with Nordic poles) gets almost every muscle in your body involved - 90% of the muscles in your body. The use of Nordic poles engages the muscles of the arm, shoulder, back and heart rate increases and strengthens the upper body. Walking with Nordic poles has been shown to increase calorie burning by up to 46%, although it feels just as easy or easier as regular walking! Nordic walking poles are very easy to use and decrease stress on the ankle, knee and hip. If you are the sociable type, there are Nordic Walking clubs throughout North America and Europe.
6. Raising his arms
Much of their walking speed is generated from the arms. Move the arms generates energy and momentum that will propel you forward, help you burn more calories and build upper body strength. Bend your elbows at an angle of 90 ° and move your arms forward and backward as you walk. Keep your shoulders back and relaxed. This will also open the chest and improve posture, helping you get the most out of your workout to walk.
7. Good posture
Walking with good posture means that your back muscles and buttocks can work harder, and you will be able to walk faster and increase calories burned walking. Good posture can be summarized as follows: A foot high. Keep your shoulders back, down and relaxed (not tall and strong!), His eyes looking toward the future and chin level. Take a look at this infographic on the implementation of the position; from head to hip It is more or less the same as walking.
8. ABS
Some experts believe that the abdominal muscles are the most effective exercise standing. To maintain good posture and tone the abdominal muscles, pull your abdominal muscles in and up, but keep breathing normally (do not hold your breath!).
9. FEET
walk with the whole foot. Wheel through the heel to toe. Hitting the ground with the heel, update through the arch of your foot and kick with the foot / toes. Push from your toes like gums clean your sole. This gives you more energy and burn more calories, but also enlists her calves, hamstrings and gluteal muscles, which helps to lengthen the leg muscles for slimmer, and looking legs and work your gluteus maximus to reaffirm and lift the butt.
10. Buttocks
to target your gluteal muscles and even longer to get to the bottom of Brazil, tighten the buttocks together to push with his foot to behind. Imagine you are holding a dollar note ass!
11. Stride longer
The best way to walk fast is to take smaller and faster steps. But to add variety and work the leg muscles in a different way, increase stride length. Measures biggest helps to get rid of cellulite and firms your legs to work the muscles of the inner and outer thigh.
12. ADD intervals
Nothing burns fat like interval training, which is only sports talk by the addition of quick bursts of speed (or resistance / difficulty) to your workout. Like running, swimming, cycling or any other exercise can add intervals to your workout to walk. Simply increase your speed, add some mountainous terrain or climbing stairs for a few minutes. For example, walking at a moderate pace for 5 minutes, after 1 or 2 minutes walk faster (just below the point where it could enter into a trot) or actually moving, and then return to its normal rhythm to recover for 5 minutes, and repeat. This massively increase calories burned walking and fitness levels, increase your walking speed and keep your metabolism elevated for hours after your workout.
13. CHANGE OF ADDRESS
Inject intervals of one minute shuffling walk backwards or sideways. Change of address challenges in new ways muscle works the thighs, buttocks, calves, abs and obliques, from different angles and improves balance, all of which means you burn more calories and firm your body. Walk slowly on a free flat surface of obstacles and dangers such as traffic, trees and potholes. Walking sideways, remember to work the left and right sides equally.
14. CHANGE YOUR RIDE
Incorporate intervals thirty seconds or one minute during which slow down and do knee lifts (lift your knees toward your chest before taking a step forward), kicking soldier (keep your legs straight), walking lunges or jumps. Again, this challenges your muscles in new ways, keeps your body guessing, adds intervals, increases the burning of calories, builds muscle and increases metabolism.
See the infographic below on how burn more calories walking to lose weight, tone up and get fit.
Source: www.superskinnyme.com
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