Tips for Maximizing Walking to Achieve an Ideal Body Weight. Running, swimming, and cycling are useful for burning calories and losing weight plans. However, for those who are not used to exercising, you will feel tired quickly and feel that the exercise is too heavy. Then, is there a light exercise that can also help you reduce your weight?
You don’t need to worry because it turns out that walking can also help your lose weight program. Low-intensity exercise is also essential to maintain a stable weight. An hour of walking can burn about 238 calories. Walking is also known to reduce stress and increase dopamine in the body, thereby facilitating the weight loss plan. Here are some things that you can use as guidelines for your walking routine to be more effective.
1. Make a goal of walking at least 10,000 steps a day.
Start by walking 10,000 steps a day, and do it for seven days straight. Some health experts claim that walking 10,000 steps a day will provide more than health benefits to your body. This finding is also supported by a study that states that women who walk 10,000 steps a day can lower their blood pressure after 24 weeks and, at the same time, increase glucose levels in their bodies. However, you must be consistent in doing it. You won’t be successful in losing weight if you don’t do it consistently. You can check the number of steps through an application that you can download on your phone.
2. Walk three times a day for 20 minutes.
To lose weight, you need to walk at least three times a day, for 20 minutes each. Another benefit of walking you can obtain is getting more muscular thigh and calf muscles. Instead of looking saggy because of the fat, these exercises will turn your physique looking healthier and fresher.
3. Increase your walking speed.
Sports walking requires a different technique from regular walking. Two methods are commonly known, namely strolling and brisk walking ( power walking ). Brisk walking or power walking is also known as a healthy walk. To power walk, you need to walk faster. The average power walking speed ranges from 5 to 7 kilometers per hour. You can start with a 5-minute walk. After that, do a power walk for half an hour. Before ending your walking exercise, cool down by taking a 5-minute stroll. FYI, Power walking is equivalent to one hour of weight lifting.
4. Walk uphill several times a week.
To make your walking exercise more effective, do uphill walking activities, such as climbing stairs or walking on a treadmill, at least three times a week. Walking uphill is not only building your muscle but also increase your body’s metabolism.
5. Combine with various other exercises.
Speed up your weight loss program by combining walking and other exercises. Stop every 5 minutes and alternate with other practices, such as scout jumps, push-ups, or skipping (jumping rope).
6. Drink green tea before walking.
High metabolism can burn fat faster. And consuming green tea is another way to increase your body’s metabolism. Based on research in the American Journal of Physiology, green tea and oolong can boost body metabolism by 4-5 percent. Both of these teas help convert some of the fat stored in the body into free fatty acids. These acids can increase fat burning by up to 17 percent.
References: Step up to healthy living in Cullen - Northern Scot. https://www.northern-scot.co.uk/news/step-up-to-healthy-living-in-cullen-180808/ 15 Surprising Uses Of Listerine | 15 Ways To Use Listerine .... https://www.scoopwhoop.com/Listerine-uses/ Is Walking Good Exercise? - UnityPoint Health. https://www.unitypoint.org/article.aspx?id=41d9fda4-f74b-429e-a256-c36d2bf19d09 Walking for Weight Loss: Everything you need to know - B&H. https://beautyandhealthlife.com/walking-for-weight-loss/
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