10 simple tips to maximize fat burning while walking
How often do you go for long walks? Are you walking in the fat burning zone?
It is wise to get the maximum benefits by making simple changes while walking. As easy as walking is, you should be completely sure that you do it right and not turn it into a leisurely walk.
While any exercise can burn calories, brisk walking and jogging is considered good for burning the internal belly fat.
Below mentioned are the easy ways to maximize fat burning and boost intensity while walking
1. Increase your speed
Concentrate on walking fast along with maintaining good and correct posture, arm motion and a powerful stride too.
It may happen sometimes, that you fall short of time to walk. In such a case, aim at walking a little faster than normal even if you go for a short walk.
In this way, you might be able to complete an equivalent distance in lesser amount of time.
If slimming down is your sole goal, your walk should be such that you will be able to speak just a few words in a minutes time without taking a deep breath
2. Add time and distance
Increase the distance slowly everyday. Walk a few miles more than you did yesterday.
This will help keep your body working harder. Don’t forget to keep your pace brisk. Also make sure you spare extra minute’s every day to increase the time of walking.
Walking additional minutes will burn more stored fat.
3. Add intervals
Intervals add intensity and helps boost the overall pace.
The faster you walk, more intervals you can incorporate, when you rev up your speed for a decided and set distance or time, alternating with slower pace.
Thus interval walking workouts help loose much weight, more belly fat and more fat burning
4. Use walking poles
Walking with walking poles or trekking poles causes a total body workout- both upper body and lower body, improves stability and reduces the exertion feeling.
5. Avoid walking with weights
Lifting weights while walking can actually slow you down , resulting in you burning fewer calories.
They might increase your risk of injury, so definitely not worth adding them. They make you exhausted, reducing the effectiveness of walking.
6. Mix and match
For effective results, mix different types of walking workouts throughout the week.
It can be slow and fast walks, long and short distances, different intervals. For reducing stress while walking, you should prefer more meditative and mindful walks.
Such walks are known to reduce cortisol, which are an important cause of weight gain
For instance- If you are are unable to do a 40 minutes continuous walking, divide it into three to four 15minutes’ walk at different intensities to reap maximum benefits
7. Other methods
Using a treadmill or even walking outdoors can be a great choice if you want to maximize fat burning.
Wearing good and comfortable athletic shoes with proper support and cushioning might be of a great help and may reduce chances of injury too.
So , it’s time to toss away the old flip-flops and opt a good pair of running shoes
Also , you should wear proper breathable clothing that allows ample movement and wicks away sweat too!!
8. Warm up
A correct warm up is necessary, not only for yoga or exercises, but also for walking.
For a warm up, you can walk for 5 to 10 minutes in a slow and comfortable speed and then increase your speed gradually.
This technique helps utilize the stored blood sugar and also helps use up the ready energy stores in your muscles.
A warm up also sends signals to your body that your exercise session will be longer, so it’s time to start burning the stored fat.
Not to forget, it is necessary to cool down, by ending your walking session with a 5 to 10 minutes at an easier pace
9. Look out for some good music
It is challenging to use music to your benefit.
When your music goes faster, you too increase your pace. Basically, you match your footsteps to the beats
10. Focus on form
Maintaining a certain posture and form cues can help enhance the walk.
Your back should be straight.
Prefer walking on an incline. So, opt for a hilly area to optimize your walk. This increased incline enhances intensity of the workout and reduces impact on the legs and joints
A word from naturally yours
The first and important step towards burning fat is to get moving. You should use the above mentioned techniques to build up your walking time, technique and speed thus maximizing the amount of fat loss.
Starting with slow speed and gradually increasing the speed of walks can get you to your goal
ABOUT THE AUTHOR
Sneha Jain, Dietician
Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids . She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)
She believes in customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies.