When done on a regular basis and at an appropriate intensity, walking is an excellent low-impact exercise that has the potential to be very successful for weight reduction. The following is a list of six walking routines that you may include in your regular fitness program in order to help you get rid of those extra pounds:
Walking at a Brisk Pace:
- Moderate to high levels of intensity
- Timing: between 30 and 60 minutes
- Walking at a fast pace is the best form of walking for weight reduction since it is both the easiest and most effective walking workout. Walk at a speed that causes you to breathe more heavily, raises your heart rate, and leads you to break out in a light sweat. Keep a straight back and use the strength in your arms to propel your stride forward.
Walking with Resting Periods:
- High level of intensity
- Timing: between 20 and 30 minutes
- The term “interval walking” refers to a form of walking that consists of alternating bouts of vigorous walking and times of rest. For instance, walk as quickly as you can for one to two minutes, then slow down to a rate at which you are comfortable for one to two minutes. Continue going through this cycle for the entirety of your workout. Your metabolism will be revved up, and you will be able to burn more calories when you engage in interval training.
Walking on Steep Hills or Inclines:
- Moderate to high levels of intensity
- 30–45 minutes is how long it will take.
- Locate a hilly area to exercise in, or make use of a treadmill that has an inclination option. When opposed to walking on flat ground, walking uphill works more of your leg muscles and causes you to burn more calories. You should begin with a slight slope, and as your fitness increases over time, you should gradually increase it.
The Power Walking Method:
- High level of intensity
- 30–45 minutes is how long it will take.
- The term “power walking” refers to a form of walking that combines normal walking with more dramatic arm motions. While you walk, give your arms a forceful pumping motion to engage the muscles in your upper body. This workout helps you burn more calories and tone your arms at the same time.
Carrying Weight While Walking:
- Moderate to high levels of intensity
- Timing: between 20 and 30 minutes
- When walking, include hand weights or wear a weighted vest to increase the intensity of the workout. You should begin with very modest weights, and as your strength improves, you should progressively increase the resistance. Walking while carrying weights is a form of resistance training that, when included in your workout program, may help you build muscle and burn more calories.
Performing walking lunges:
- Moderate to high levels of intensity
- Timing: between 20 and 30 minutes
- During your stroll, you should incorporate walking lunges into your routine. After taking one step forward, get into a lunge stance by lowering your body, and then take another step forward with the opposite leg. As you walk, you should keep switching between your legs. Lunges while walking are a great way to work your leg muscles and core while also getting your heart rate up.
Tips to Make Walking Workouts More Effective for Weight Loss:
- Walk at a leisurely pace for five to ten minutes before beginning each activity. This serves as your warmup.
- Put on shoes and apparel that are supportive and comfy.
- Maintain a healthy level of hydration throughout your stroll.
- Maintaining proper posture, with your head held high and shoulders pulled back, should be your primary focus.
- Keep track of your progress and progressively ramp up the amount of time you train as well as the intensity of your exercises.
- The best outcomes for weight loss may be achieved when walking is combined with a diet that is well balanced.
When trying to lose weight by walking, remember that consistency is the most important factor. Your goal should be to make these walking exercises part of your weekly routine so that you can gradually increase your fitness level over time. Your consultation with a fitness expert or healthcare physician may also assist you in developing a customized walking program that is in line with the objectives you have set for yourself regarding weight reduction.
