When we think of exercising for weight loss, we often picture grueling cross-fit sessions or hours of running on Saturday mornings. Rarely does one think of doing a walking exercise for weight loss. However, studies show that walking for weight loss can be highly successful.
It simply depends on the pace.
A leisurely stroll down the street, no matter how long, will certainly lift your spirits but may do nothing to lift your glutes. But consistent walking at a strong pace can work wonders towards eliminating excess weight, particularly abdominal fat.
Consider these three pace variances for your weight loss walking exercises:
- Stroll: This would be the pace you’d keep while strolling down the street with your 4 year old. While it does burn a few calories, it’s not going to move any proverbial mountains. Effort on a scale of 10? 3 – 4
- Brisk Walk: At a brisk walk you may be exerting an effort of 5 or 6 out of 10. Burning up to 340 calories an hour, a brisk walk can prove beneficial and still provide ample breath for neighborhood gossip with your walking buddy.
- Power Walk: With an effort of 7 to 8 out of 10, this pace increases the intensity and calorie burning possibilities. Walking off approximately 564 calories an hour (at a 4 to 5 mph pace), this walk leaves little room for talking, as your breathing becomes the focus.
To achieve the desired weight loss from walking, you must get in at least three 30 minute sessions of power walking a week. While this doesn’t mean you have to walk like a crazy speed race walker, this does involve more than the casual strolling posture. Here are a few body tips to boost your walking results:
- Head up: Posture is always important, and no less so when doing a walking exercise for weight loss. Keep your gaze about 10 feet in front of you, holding your neck comfortably in line with your spine.
- Abs In: Activate your abs by pulling your bellybutton in towards your spine. This strengthens your core and promotes good posture.
- Cheeks Tight: Yes, a bit awkward, but keeping your glutes tight will not only strengthen those core muscles, but give you a faster, stronger stride.
Remember that exercise and good eating habits are both key to healthy weight loss and a well-balanced life. Check out our blog for more tips on health and wellness.
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