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For people who are overweight or have health conditions that make high-impact exercise unsuitable, walking may be a better option than running. Walking is a low-threshold and easy-to-learn exercise no matter from the perspective of technology or consumption. If you add some correct skills, you can burn more calories by walking and achieve the effect of weight loss and body shaping.
How to make walking burn more calories? Here are 13 tips to make walking a challenge, burn more calories, and help you lose weight and get in shape.
01 Speed up your walk
Considering the intensity of exercise you want to increase, the pace will naturally adjust to the intensity. In order to achieve the effect of weight loss and body shaping, walking must achieve sufficient strength, which is called the "target zone". In order to reach the target zone, the pace needs to be faster than usual, such as having to go to a slight pant. Start at the pace of being late to an appointment, and if that's easy for you, speed up to the pace of an appointment that is several minutes late.
Walking on a treadmill? The average person walks at 4 kilometers per hour. If you want to achieve weight loss, you must accelerate to 5.6 kilometers per hour. Increasing your pace means burning 1/3 more calories.
02 Go up the ramp
Adding slope terrain to the walking route will increase the intensity of walking, activate the gluteal muscles and hamstring muscles, and will not burden the knees too much.
Adding slopes can increase walking variation and avoid boredom on the one hand, and also prevent the body from getting used to the same exercise pattern and intensity, which will stagnate fat burning. A 5 percent incline increases calorie burn by 50 percent. Walk any incline or drop: climb a hill, climb stairs, take an indoor parking lot ramp, or increase the incline of your treadmill (if you're walking indoors).
If you are new to walking, avoid walking on too steep slopes. It is best to maintain sufficient strength on gentle slopes. When the slope increases, the pace will naturally slow down under the same power.
03 Walk on uneven road slopes
Walking on uneven surfaces, such as hiking trails, grass, sand, gravel, snow, or rocky roads, increases intensity, burns more calories, and works your muscles harder. Taking snow walking as an example, the calories burned are 2-3 times that of flat land.
04 Increase load
If walking becomes easier and you're seeing significant gains in weight loss and strength, try gaining weight.
Adding weight will increase walking intensity and increase muscle resistance, but care should be taken to avoid wearing ankle or hand weights, as they can change gait and posture and increase the risk of injury. You can carry a heavy-duty hiking bag or a weighted vest, and if you choose a backpack, you can put water, sand, and even cat litter in it to distribute the weight evenly.
05 Arm swing
A large part of the speed of walking comes from the arms. Swinging the arms generates power and kinetic energy to propel the body forward, helping to burn more calories and strengthening the upper body. When walking, bend your elbows at 90 degrees, swing your arms back and forth, keep your shoulders relaxed and turn back slightly naturally, so that your chest expands and maintains the best posture, so that walking can achieve maximum performance.
06 Good walking posture
Walking with good gait means getting the most out of your back and glutes, allowing you to walk faster and burn more calories. A good gait in a nutshell is: walk with a tall, elongated body, keep your shoulders back, and press down easily (rather than shrugging your shoulders tightly), tuck your belly in, look straight ahead, and tuck your chin in naturally.
07 Use the Abdominal Muscles
Some experts believe that the most efficient muscles used to maintain a standing posture are the abdominal muscles. In order to maintain a good standing posture with the abdomen contracted, use the abdominal muscles to pull the abdomen up and maintain normal breathing.
08 Landing on the soles of the feet
When walking, use the soles of the feet to land on the ground, land on the heels, roll the soles of the feet forward, let the arches, soles and toes of the feet land in sequence, and leave the ground with the toes.
Landing on the soles of your feet makes walking more powerful, burns more calories, and also allows the calves, rear thigh muscles, and gluteal muscles to join in the exercise, allowing you to have more slender leg muscle lines and a more slender and firmer buttocks.
09 Tighten the Glutes
In order to train the buttocks muscles and move towards the ideal Brazilian buttocks in mind, when hiking and raising the hind legs, squeeze the buttocks and imagine that there is a banknote in the middle of the buttocks.
10 Big strides
The best way to speed up your walking is to increase your frequency and shorten your stride length. But to add variety to your gait and allow your leg muscles to work differently and add strength to your stride, walking with strides engages your inner and outer thigh muscles and helps to firm your thighs.
11. Add Interval Training
Interval training is the fastest way to burn fat. It works by adding high-intensity (increasing speed/weight/or difficulty) actions to your fitness training, such as running, swimming, cycling (flywheel), etc. Just add a few minutes of high-intensity training that adds speed, inclines, and steps to your walking routine.
For example, walk at a normal moderate pace for 5 minutes, then walk briskly for 2 minutes at a faster pace (so fast that you almost have to jog), or just jog for 2 minutes, then return to normal pace Walk for 5 minutes to cool down, Then repeat the whole step. Interval training will speed up fat-burning and bodybuilding results, increase your walking pace, and keep your metabolism up for hours after your workout.
12 Change direction
Add 1 minute of walking backwards or sideways to your walking workouts. Changing directions challenges the muscles, engages the thighs, glutes, calves, abs and obliques from different angles and improves balance, allowing you to burn more calories and achieve a firmer body.
For safety, the training of changing direction should be carried out slowly on a flat road without obstacles such as trees and potholes. When walking sideways, remember to balance the left and right sides.
13 Changes in gait
Add a 30-second or 1-minute interval to perform high knee lifts (raise the knees toward the chest and then step out), kick forwards (kick the legs straight out), big strides, and even open and close jumps, so that the body can change from a violent high The intensity eases off, and these shifting gaits again challenge the muscles to strain different angles and forces, keeping your body guessing at these uncertainties, increasing intervals, increasing calorie burn, promoting muscle growth, and revving your metabolism.
Want to know how you're walking? The smart watch is equipped with GPS function, which can record the walking route and provide data about the walking distance, time, speed and so on. It can also track heart rate, calories, and more, allowing you to better manage your health.