10 Ways to Turbocharge Your Weight Loss with Walking
If you are working hard to lose weight, we have some advice: Pick up your pace and start walking faster! We’ve rounded up some great tips for walking fast and helping you lose weight.
Walking every day is a great, healthy way to burn calories. The faster you move in a certain time, the faster you will reach your goal. But how fast should you go? In fact, a 155-pound person can burn about 133 calories walking at 3.5 kilometers per hour (mph), while hitting up to 100 pounds. he can burn 175 calories for that person.
“Brisk walking (or power walking/brisk walking) is a good medium-to-high-intensity cardio workout that’s less impactful and less strenuous than running,” he explains. Kate Meier, NASM CPT from Garage Gym Reviews. “Keeping your overall fatigue low while eating a calorie deficit to lose weight is ideal if you want to have sustainable, long-term success.”
That being said, we have the best expert tips to improve your weight loss efforts by walking fast. So, put on your sneakers, and let’s get started!
First of all, create your foundation.
Meier suggests learning your foundation. To do that, warm up by walking for five to 10 minutes, then time yourself as you walk a few kilometers to find your walking speed and heart rate.
“Check your heart rate at the end of the mile by taking your heart rate,” he explains. “You can use an app and a fitness tracker for this.”
Practice proper technique.
Be careful to use the correct posture while moving fast. This will help increase your speed by 0.5 to 1 mph, according to Meier. It can also shave two to four minutes off your mile time!
Don’t overdo things.
Keep moving forward. Meier suggests, “Use a good stride, going around each step from heel to toe and pushing off from the back foot. Avoid the mistake of skipping, which is common among people trying to go fast.”
Include ways to build speed.
After a 10-minute warm-up, alternate between brisk walking for 30 seconds or 200 meters, followed by an easy two-minute walk. Repeat this eight to 12 times, and rest for 10 minutes, walking gently.
Include strength training.
Meier points out, “Stronger legs and a tighter core will help you move faster and burn more calories. Plus, you’ll burn more calories and increase your metabolism during your workouts.” of strength. You’ll also increase joint stability, prevent pain from walking, and help you walk faster and longer without injury.”
Go with a friend.
Walking with someone or several people can naturally boost your walking game and burn calories overall. “You may want to go longer at your faster pace because you’ll enjoy your walk more with a social component,” says Meier. “Group travel can even increase persistence and motivation to stick with it because of accountability and motivational factors.”
Turn up the songs.
Listening to fast music can help the turbocharger when you’re going fast. “Fill your playlist with good music,” Meier suggests. “Tempo and structure of music can affect walking speed, fast, stimulating music increases walking tempo.”
Move your hands.
If you want to improve your walking speed, Meier recommends, “Move your arms, and time your steps to help you walk faster.”
To get a solid workout and burn more calories, you might want to consider wearing arm bands! After all, muscle burns more calories than fat.
Wear good walking shoes.
Your shoes are important for a good workout, to reach the speed you want, and to make sure that your feet are always comfortable. “Make sure you dress properly [shoes] that will help you move forward,” Meier tells us.
Progress in time.
Walking for exercise should not be fast; it is important that you work up to a faster speed slowly, over time. “Let your body get used to the fast pace,” Meier explains. “This will help prevent injuries and fatigue while allowing your metabolism to adjust without overdoing it by slowing down.”
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Alexa Mellardo
Alexa is the Associate Mind + Body Editor of Eat This, Not That!, overseeing the M+B channel and providing readers with inspiring fitness, health and self-care topics. Read more about Alexa
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