The following are 14 suggestions, making walking a challenging exercise, burning more calories, and helping to lose weight and shape a healthy body.
1. Speed up walking
Think about the intensity you want to increase, and the pace will naturally adjust with the intensity. In order to achieve the effect of reduction and remodeling, walking must be strong enough, which is the so-called "target area".
In order to reach the target area, you need to walk faster than usual, if you have to take a short breath. Start with the speed of being late for an appointment. If this speed is easy for you, speed up to a speed that is already a few minutes late for the appointment.
There are several ways to measure whether you have reached the "target area":
A simple estimation method is to calculate your own rating of perceived exertion (RPE), and the pace target is 60-70 times per minute, which is in the range of 6-7.
The intensity should be able to talk while walking.
Use a heart rate monitor. First, calculate 65% and 85% of your maximum heart rate. For example, 65% and 85% of your maximum heart rate may be 125 beats per minute and 165 beats per minute respectively. Then, when you walk with a heart rate monitor, your pace must reach 125~ 165 times per minute.
Walking on the treadmill? The average person walks at a speed of 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour. Increasing the pace means burning more 1/3 calories.
Go up the slope
Adding sloping terrain to the hiking route will increase the intensity of walking and start the gluteal muscles and the muscles behind the thighs, which will not bring too much burden to the knees.
On the one hand, increasing the slope can increase the change of walking, avoid boredom, and avoid the exercise mode and intensity that make the body accustomed to the same, which will make the muscle strength stagnate. A slope of 5% increases the calorie burning by 50%, and you can take any slope or descent: climb mountains, climb stairs, take the indoor parking lot ramp or increase the slope of the treadmill (if you are walking indoors).
If you are a novice, avoid walking on steep slopes. It is best to keep enough power on a gentle slope. As the slope increases, the pace will naturally slow down under the same force.
3. Take an uneven road.
Walking on unequal roads, such as hiking trails, grasslands, beaches, gravel roads, snow or rocky roads, will increase strength, burn more calories and make muscles stronger. Take walking in the snow as an example, the burning heat is 2-3 times that of the flat land.
Increase load
If walking becomes easier, your weight loss effect and physical strength have also been significantly improved, and you can try to gain weight.
Increasing load will increase walking intensity and muscle resistance, but attention should be paid to avoiding wearing ankle or hand weights, because they will change gait and posture and increase the risk of injury. You can take a mountaineering bag or a heavy vest with a load. If you choose a backpack, you can put water, sand and even cat litter in it to distribute the weight evenly.
5. trekking pole
Hiking with trekking poles is a good way to increase calorie burning during hiking. Proper use of trekking poles helps to shape the body and accelerate weight loss.
Walking with trekking poles has changed from a lower limb-based exercise to a whole-body exercise, which makes almost 90% of the muscles of the whole body join the work. When using, you must use the muscles of your arms, shoulders and back to improve your heart rate and upper body strength. Research shows that hiking with trekking poles is not more difficult than walking with empty hands, but it feels easier than walking with empty hands, but it can increase calorie burning by 46%.
The use of trekking poles is very easy, which can reduce the burden on ankles, knees and hip joints.
Swing arm
A large part of the walking speed comes from the arm. Swing your arms to generate strength and kinetic energy, push your body forward, help burn more calories, and enhance your upper body strength. When hiking, bend your elbows 90 degrees, swing your arms back and forth, relax your shoulders and turn your back slightly naturally, so as to enlarge your chest, maintain your best posture and achieve maximum efficiency in walking. 7. Good walking posture
Good walking posture means that the back and gluteal muscles get maximum exercise, thus walking faster and burning more calories. A good walking posture is simply: walk with a high posture, keep your body slender, keep your shoulders backward, press down easily (instead of shrugging or collapsing), tuck in your abdomen, look straight ahead, and naturally slightly retract your chin.
8. Use abdominal muscles
Some experts believe that abdominal muscles are the most effective muscles to maintain standing posture. In order to maintain a good posture of abdominal contraction, the abdomen is adducted and lifted with abdominal muscles to maintain normal breathing.
9. Foot on the ground
When walking, the sole touches the ground, the heel touches the ground, and the sole rolls forward, so that the arch, sole and toes touch the ground in turn and the toes leave the ground.
Landing on the soles of your feet makes walking more powerful, burns more calories, and also allows the muscles behind your calves and thighs to join the exercise, so that you have longer leg muscle lines and more beautiful and tight hips.
10. Tighten gluteal muscles.
In order to exercise the hip muscles and walk towards the ideal Brazilian hip, when hiking, tighten the hip and imagine a bill in the middle of the hip.
1 1. A big step.
The best way to speed up walking is to increase walking frequency and shorten the stride. However, in order to increase walking changes, train leg muscles in different ways, and increase the strength of the pace, we can use the inner and outer muscles of the thigh in great strides, which helps to make the thigh strong.
12. Join interval training
Interval training is the fastest way to burn fat. The operation mode is to increase high-intensity (increase speed/weight/difficulty) movements, such as running, swimming, riding a bicycle (flywheel) and so on. Add a few minutes of high-intensity training to the hiking training, and increase the speed, slope and steps.
For example, walk at a moderate speed for 5 minutes, then jog at a faster speed for 2 minutes (fast enough to jog almost), or jog directly for 2 minutes, then walk at a normal speed for 5 minutes to relax, and then repeat the whole step. Intermittent training will accelerate the effect of burning fat and shaping the body, increase the pace of walking, and maintain the increase of metabolism within a few hours after exercise.
13. Change direction
Increase 1 min of backward walking or sideways walking in walking training. Changing the direction makes the muscles face different challenges, so that the thighs, hips, calves, abdominal muscles and oblique muscles are all operated from different angles, which improves the sense of balance, allows you to burn more calories and achieve the purpose of tightening your body.
For the sake of safety, the change direction training should be carried out slowly on a flat road surface, and there should be no obstacles such as trees and potholes. When walking sideways, remember to keep your balance.