If you’re still struggling to lose weight and get in shape, consider adding a few miles of walking to your weekly routine. Walking at different speeds can turn into a great cardio workout, and you can modify a simple walking sequence to make this workout more effective. Walking is a cardiovascular exercise that can strengthen your heart, increase circulation to your entire body, and also improve your overall fitness level.
Here’s a close look at some of the benefits of walking for weight loss, and some ways to increase the power of your walk:
Key Benefits of Walking for Weight Loss
When you want to add a low-impact workout to your weekly exercise regimen, consider adding a few hours of walking to the schedule each week. Walking is a great way to boost your metabolism, increase the range of motion of major joints, and can also help you stay in good shape. Walking at a steady pace can increase your heart rate slightly so you burn more calories during and after your walking session.
Some of the key benefits of walking include:
– Good cardiovascular exercise
– Improves overall fitness
– Easy exercise for people of all weights
– Increases oxygen and blood flow to the brain and throughout the body
– Can boost mood and energy levels
– May help to trigger body fat loss
Ways to Increase the Power of Your Walk
Walking at a steady pace for 30 to 40 minutes a few times per week is all it really takes to enjoy the health benefits of this exercise. You can also power up your walk with interval training sessions and modifying your stride. Make those walking sessions that much more effective by:
– Adding lunges. Walking lunges can be a great strengthening exercise for your lower body and can also add some intensity to your walking routine. Do a basic lunge and add a walk, taking longer strides so you end up “dipping” for a few seconds as you go.
– Walking hills. Add more intensity by walking uphill. Hill walking will make your burn more calories per session and can also increase stamina.
– Speedwalking. Walking at high speeds for short periods of time and then alternating with a regular pace can build stamina and help you get more out of your workout.
– Walking with weights. Carry a pair of dumbbells or strap on a pair of wrist weights to add some resistance. This will boost your calorie burn and make your walking session that much more effective.
– Doing intervals by changing the incline. If you’re walking on a treadmill, do five minutes of walking at an incline that feels slightly challenging, then five minutes at your regular level. This type of interval training can also boost your metabolism and help to burn more calories during and after your walking session.
– Adding circuit training. Break your stride to do a set of jumping jacks, squats or squat jumps, then return to your walk. Adding quick bursts of plyometric exercises to your routine can also power up your workout session.
