Weight loss on your mind? Here are 5 ways to burn calories with brisk walking
By NCVC Staff | Published on Sep 28, 2023
The pandemic has turned a large chunk of the population towards health and wellness. Fitness has become the new mantra for most people, and with a wide range of workouts and physical activities that you can pick from, it’s much easier today. Right from Zumba, Pilates to sports, the choices are many. However, most people shy away from participating in such activities because of distance, time constraints, or investment in workout-specific clothes and accessories. Does this mean staying fit will remain a dream? Not at all! Try out brisk walking.
According to experts, brisk walking is one of the most effective forms of cardio. The best part about this exercise is there’s hardly any investment. All you need is a comfortable pair of shoes, and you are good to go. How is it different from everyday walking? It’s not a stroll.
Brisk walking means fast-paced and sweat-induced walks. As long as you maintain your speed, you can do it outdoors and even indoors. One of the best ways to monitor whether you have been brisk walking or otherwise is by keeping a count of your steps. As per research, walking at least 100 steps per minute will ensure that you gain all the benefits offered by this exercise. How to track? You can download any fitness app that can help you keep a tab of your steps.
Here are five ways you can burn more calories while brisk walking:
1. Walk uphill
An upward inclination makes your lungs, muscles, and heart work better, thereby cutting down calories faster. Brisk walking helps in curbing the risks of cardiovascular diseases too. Some studies even suggest that walking five times a week boosts heart health and lowers bad cholesterol levels. You can even set the inclination of your treadmill to uphill.
2. Switch it up
As per a recent report, high-intensity interval training (HIIT) is a quick way of getting rid of extra calories and fat. How can you turn your brisk walk into HIIT? Mix things up by alternating between 5 minutes of non-stop brisk walking on an uphill terrain and slow-paced walking on flat terrain for about 3 minutes. For best results, repeat this circuit for 20 to 30 minutes.
3. Add some weights
If you want to raise the level of your daily walk routine – carry some light hand weights. However, make sure these do not over-strain your body. Go for a weight limit that works the best for you. At the beginner level, start with regular brisk walks and slowly add weights.
4. Watch your diet
No workout will be effective if you continue eating unhealthy foods. Say no to greasy and oily items. People often starve themselves or skip meals in the name of weight loss. This is one of the biggest mistakes you can make. Make your meals more balanced. It is critical to ensure that your body receives all the required vitamins and minerals.
5. Choose your drinks wisely
After a tiring workout session, people often resort to bottled or canned drinks. Such packaged products are harmful to your fitness journey. They add to your system large quantities of sugar and artificial sweeteners. Further, the preservative and flavoring elements present in these products might lead to serious health issues in the long run. To quench your thirst with something apart from water, go for options like fresh fruit juices or coconut water.
Brisk walking can do wonders; however, consistency is key. Stay committed, and you will see great results in no time!