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Alongside conventional exercises, walking is a gentle workout suitable for various individuals, offering numerous health benefits, especially in the weight loss process. So, does walking help with weight loss? Let's explore the answer and essential tips for walking and running for weight loss in the following Mytour Blog article!
Is Walking Alone Sufficient for Weight Loss?
According to health experts, sedentary behavior is considered one of the underlying causes of various diseases such as heart disease and obesity. Research has shown that walking can positively impact the fat-burning process and reduce waist circumference in obese women.
In specific terms, women participating in the study achieved weight loss by walking for 50-70 minutes, 3 days a week, consistently for a total of 12 weeks. The results revealed an average reduction of 1.5% in body fat and 3 cm around their waistlines.
Whether walking contributes to weight loss depends on various factors, with walking speed and body weight being crucial. It's essential to combine proper walking techniques with consistent, prolonged efforts for effective results. This approach is considered an efficient weight loss method when adhering to the rules.
Walking provides specific benefits for the weight loss process (Source: Internet)Key Tips for Effective Weight-Loss Walking
Here are some essential tips to consider for effective weight-loss walking:
Increase Walking Speed
Frequent walking can efficiently contribute to weight loss and improve fitness. Walking speed makes a significant difference in the effectiveness of your workout. Walking at a brisk pace helps the body burn more calories compared to a slower pace.
However, it's not always necessary to run to maximize calorie burn. Running is one of the most effective and least strenuous weight-loss exercises that you can incorporate.
Increasing your walking speed brings various distinct benefits to your workout routine (Source: Internet)Utilize a Weight Vest
Adding weight during exercise can increase calorie burn. Research has demonstrated that wearing a 15% body weight vest and walking 1.5 km on flat terrain burns over 12% more calories than normal. Alternatively, wearing a 10% body weight vest and walking at a speed similar to a 5-10% incline results in an additional 13% calorie burn.
While weight vests can help burn extra calories, it's advisable not to wear weights on the ankles or wrists to avoid potential injuries.
When combining a weight vest with new exercises, it's advisable to consult with a doctor beforehand. Individuals with back or neck issues should avoid using a weight vest for training.
Emphasize the Intensity and Walking Posture
When engaging in walking activities, several crucial factors need attention to ensure proper intensity and posture.
During walking, keeping the eyes forward is essential for increased speed and extended stride length. Additionally, concentrate on tightening the abdominal and glute muscles while walking. These actions should be consistently performed throughout the training to build body strength and prevent injuries during walking.
The level and posture of walking are crucial factors affecting the effectiveness of workouts (Source: Internet)Opt for Short Walks Three Times a Day
Not only does extended walking provide health benefits, but frequent short walks are also highly beneficial. Incorporating short walks multiple times a day makes daily exercise more manageable compared to a single long walk.
Experts suggest that walking after each meal offers various health advantages. Older individuals with limited mobility may better control blood sugar levels by walking 15 minutes three times a day after each meal, as opposed to walking once a day for 45 minutes.
Gradually Increase Daily Step Count
If you're interested in weight loss through walking, try to achieve the goal of 10,000 steps per day and even surpass it. Increasing the number of steps during walking enhances the effectiveness of weight loss.
To increase your daily step count, you can change your movement routine by walking on stairs instead of using elevators, parking farther from your workplace or school, walking to your workplace, or engaging in other activities if feasible. These are excellent ideas to help maintain your weight loss motivation.
Before implementing any changes in your workout routine, it's advisable to consult with a doctor or healthcare professional to receive the best advice.
Increasing Step Count Enhances Weight Loss EffectivenessFrequently Asked Questions
Some studies suggest that our bodies tend to burn more calories in the midday. Therefore, if your goal is to walk for weight loss, the best time to engage in this exercise is in the afternoon.
So, this Mytour Blog article has helped address your question does walking help with weight loss, along with important exercise considerations for optimal results. Don't forget to follow other articles on Mytour Blog for additional valuable information and visit Mytour to purchase exercise equipment at discounted prices!
