When you’re trying to lose weight by walking, you may think that walking 10,000 steps a day can help you reach your goal. It is not like this? But it is nothing more than a glorious myth! Walking has always been part of a basic exercise routine that you can do anytime, anywhere. But if you want to get the most out of it, you should focus on its correct and different techniques. Walking to lose weight may not be simple and basic. It has to be a technique that targets most of the muscles in your body and helps you burn more calories. Fortunately, there are many ways that you can easily enhance the benefits of your regular walk by increasing its effectiveness.
That’s why we asked fitness expert Mukul Nagpaul, founder of Pmf Training and ambassador of the Fit India movement, to help us find ways to lose more calories by making a daily walk more effective.
Tips for turning a daily walk into a workout:
“Walking is a low-impact form of cardio that can help you lose weight, reduce stress and improve your mood,” says Mukul.
Here are some tips for turning your walk into a workout suggested by Mukul:
1. Do walking intervals
Pick and mix your walking pace like interval training. Interval training means when you alternate between harder and easier periods of walking. Mukul says, “Intervals (short bursts of more intense efforts) not only make your walk more challenging, they can also make it more engaging and fun. And harder doesn’t have to mean “run” if you don’t want to.”
2. Add some weights
Walking already engages the calves, quads, hamstrings, glutes, and core. Weight integration can further challenge those muscles and incorporate other muscles and also recruit more of your upper body. Carrying lightweight dumbbells, ankle weights, or even household items works. In fact, you can add weight to your pockets for even weight distribution on both sides.
3. Using elevation
Walking or running on a flat surface will get your heart rate up and a good workout. But going up hills naturally increases the intensity of your walk, even if you’re moving at the same pace or slower. In fact, it is good for activating the leg muscles.
4. Add some bodyweight moves
Add bodyweight movements like push-ups, walking lunges, walk planks, or single-leg dips, you can do two minutes of walking, then one minute of strength movements.
5. Try different ways of walking
Take a look at 4 different types of rides:
Type 1: brisk walking
While walking speed can differ widely depending on the person and their fitness level, brisk walking is generally considered a slightly faster speed than a person’s normal walking pace. Brisk walking gets your heart rate up, burns more calories, and can help you live longer.
Type 2: Fast March
For a more vigorous form of walking, many walkers eventually go from brisk walking to brisk walking. Vigorous walking involves a faster pace, ie little jogging, and uses rigorous arm movements to build cardiovascular endurance and total body strength. The key to power walking is to perfect your 90-degree arm swing and heel-to-toe strike.
Type 3: race walking
An organized Olympic sport, race walking is an event in which a person’s speed to cover a predetermined distance is tested against other competitors. Unlike running, one foot must remain in contact with the ground at all times during the event to avoid disqualification. To achieve higher speeds, the stride length is often shortened and the side-to-side hip rotation is pronounced to achieve a straight-leg technique.
Type 4: marathon running
This form of long-distance endurance walking focuses on the marathon distance (26.2 miles or 42.195 km). While many runners have used the run/walk method to complete the distance, many dedicated walkers also make it their goal. The time limit on most organized marathons is six hours, although some have extended it to eight hours to allow more walkers to participate. Whatever the time limit, marathon walkers train for this distance by slowly increasing their base mileage, focusing on endurance, and maintaining a consistent speed.