For treadmill and outdoor users, there are choices.
Losing weight can be challenging and calls for a balance between a healthy diet, exercise, and any medical requirements you may have to influence the process. Should you already have an eating schedule in mind, you might also be eager to test out a walking exercise routine.
But think about just lacing up your sneakers and walking yourself before you register for a high-intensity training class—which may be both costly and scary. Fitness experts say that walking and other workouts might help you lose weight.
“Walking is one of the most underappreciated forms of exercise, in my opinion,” says Fitxcel certified personal trainer (CPT) and holistic movement coach Rachel Lovitt. Many people consider walking a full-body exercise that almost everyone can perform! It benefits not only your cardiovascular and muscular systems (by increasing cardio and muscular endurance) but also aids lymphatic drainage and the brain.
The contralateral part of the activity (opposite arm swings forward while opposite leg moves forward) helps link your brain’s two hemispheres. The contralateral aspect of the movement (opposite arm swings forward as the opposite leg moves forward) helps connect the two hemispheres of your brain.”
Getting outside (or on a treadmill) and putting one foot in front of the other is a fine way to get started, but experts recommend a few particular walking programs that might help you reduce stubborn pounds. Read on for the six most effective ways to walk and lose weight.
Interval walking:
Interval walking combines high- and low-intensity aerobics with multiple periods of walking. Co-founder of Total Shape Isaac Robinson says that anyone looking to “maximize their time” will find this workout, which can be done outside or on a treadmill, to be a wonderful structure.
According to Robertson, “This workout consists of short bursts of jogging or faster walking interspersed with periods of brisk walking.” “The different levels of intensity keep the body guessing and promote a sustained increase in metabolism even after the workout is over.”
Before beginning an interval walking program, Lovitt advises determining how long you want to walk for. If you’re just getting started, try to give yourself 10 to 20 minutes. (If you feel more fit, you can always increase the time!)
“To warm up, start with a one- to five-minute stroll at a leisurely pace. After that, start walking for two to three minutes at a moderate pace. Then, walk as rapidly as you can for 30 seconds,” she explains.
Once you’ve completed this interval, you go back to the moderate speed for two to three minutes and repeat the alternating procedure until your workout is complete. Lovitt suggests allotting some time for a cool-down session at the end, walking at a slow speed for one to five minutes.
To monitor your heart rate rise and fall while walking, AmberSayer, MS, CPT, an NSCA-CPT, United Endurance Sports Coaching Academy (UESCA) Running Coach, and senior fitness and nutrition writer at Marathon Handbook, also suggests wearing a heart rate monitor or fitness watch.
“The higher you can elevate your heart rate, the more calories you will burn per minute, and if you can do high-intensity walking intervals—elevating your heart rate above 85 percent of your age-predicted max heart rate—you will get the post-workout boost in your metabolic rate seen with the HIIT [high-intensity interval training] workout.”
12-3-30
The 12-3-30 exercise soon gained popularity on social media, where users praised its efficiency for weight loss while also pointing out its difficulty.
According to the instructor, CPT, Certified Strength and Conditional Specialist (CSCS), and pain-free performance specialist, the three-digit sequence indicates the walk’s incline, speed, and time.
She warns you in adequate time that not all treadmills can go as high as level 12, which is a significant slope. She adds, “The 12-3-30 workout is a treadmill-based workout where you set the incline to 12 and walk at a speed of three miles per hour for thirty minutes.”
If so, choose an incline that suits you—not too high or too low.
“Setting your treadmill to an ideal incline that gets your heart rate up is all you need to do,” the instructor advises.
Hill-Walking Exercises:
Walking on hills is a wonderful way to get outside and incorporate some elevation. This exercise helps you focus on strength and cardio, according to the instructor.
“Walking on a hill can improve your lower body, muscle, and strength, including your hamstrings, quadriceps, and glutes.” Additionally, it strengthens and mobilizes the extensors of your knee, ankle, and hip, which enhance stability and guard your joints,” the speaker adds. “Going downhill will work your quads while going upwards will work your hamstrings and glutes more. Additionally, you’ll utilize your core to help defy gravity or resist its effects.”
Investigate a nearby neighborhood or trail that has one or two hills. This workout may require you to walk up and down the same hill several times, but you can also add intervals by walking swiftly uphill and then slowly back down. To get things going, the instructor advises warming up on level ground “to get the blood flowing.”
Consistent walking:
Additionally, if you’re new to exercising or want to work out without overthinking it, Lovitt suggests steady-state walking as a place to start. On this stroll, you’re walking at the same general pace, warming up slowly at first and then cooling down.
The steady-state walking practice can be attempted by those who are not even into walking or those who want to walk for very steep distances.
Compared to interval training, this activity is easier on the body and will help you build your aerobic capacity,” the speaker states.
You are developing endurance with this workout by maintaining the same intensity for a predetermined distance or duration of time, depending on what is “more motivating to you,” according to Lovitt.
“I would choose 15 minutes or one mile if you’re not sure where to start,” she says. You are the expert on your body and walking abilities, of course, so pick a challenge that is suitable for you, whether it is two minutes or two hours.”
To increase your level of fitness, the instructor also suggests walking. She advises starting by walking a mile or 2,000 steps. Add this to your daily step total—5,000 steps while working equals 7,000 steps.
After completing this practice for a week or two, continue to add distance. “Continue building on your habits by adding more distance every few days or weeks, depending on your schedule and fitness level,” the instructor advises. “Aim to reach about 10,000 steps per day, which is about five miles, and add more as you can.”
Going Hiking:
Walking is another excellent strategy to shed pounds, much like hiking.
“This exercise is more intense because it is done outdoors in nature, with hills and different trails,” explains Cinthya Viteri, a fitness and wellness specialist with the National Coalition on Health Care. This walking routine is longer and farther to help you build endurance. You can work more hours.”
Though hiking can be more strenuous, bear in mind that if you’re following a trail, you’ll need to save enough energy to complete the loop or reverse course. If you’re up for it, there’s another walking technique that focuses on fitness.
Seth Forman, head of education and training at Kayezen, tells Best Life that “walking on trails offers an exceptional path toward weight loss and stability for individuals seeking a multifaceted approach.” “The continually shifting terrain of tracks activates different muscles and challenges balance, increasing the impact of the exercise while fostering a sense of equilibrium.”
Walk quickly in place:
Even people who are short on time or space can still lose weight by walking in place, claims Viteri.
This walking workout may be done anywhere, even on your balcony or in your living room. It doesn’t need a large area,” she says. “You can take 5 to 8 minutes in the beginning and at the end of the fast-walking exercise.”
Viteri suggests walking for a total of thirty to sixty minutes, although she advises paying attention to your body’s needs regarding pace.
FAQs:
How often should I walk each week to reduce my weight?
Ideally, any individual should try and do brisk walking for at least half an hour most of the week’s days. Frequent is beneficial; aiming for shorter periods is preferable to ignoring your weight loss goals.
Can I lose weight just by walking?
How often should I walk each week to reduce my weight?
Ideally, any individual should try and do brisk walking for at least half an hour most of the week’s days. Frequent is beneficial; aiming for shorter periods is preferable to ignoring your weight loss goals.
To lose weight, what should I consume before and after walking?
Before going out for your walk, have a healthy meal, preferably something lighter than what you eat during your normal meals. Choose things like fruits, yogurts, or whole-grain bread, and avoid things like cookies and sweets. It is therefore advisable that, after your workout program, you feed on a protein-containing supper or snack for muscles to be rebuilt and fortified.
