Walking at varying speeds can burn up to 20% more calories, according to scientists at The Ohio State University. Anyone who’s a firm believer in HIIT (High Intensity Interval Training) will know the power of alternating intense bursts of exercise with lower-intensity recovery periods. Well now a similar principle can be applied to something that even exercise-phobes can do every day, and with minimal effort. In fact, walking is probably even better for you than scientists have claimed, as studies about the health benefits of walking have generally only measured constant speeds. While running burns a lot of calories, the calories burned walking aren’t too shabby either. Here’s how to up the ante and turn a regular walk into a challenging workout that will boost the calories burned walking, help you lose weight and tone your body. To get in the target zone, walk at a pace where you feel as though you’re walking with purpose, that is walking faster than usual, and slightly out of breath. An easy way is to guesstimate using a scale of 1 – 10 (called a Rating of Perceived Exertion scale or RPE). Adding hilly terrain to your walking route will increase the intensity of your walking workout, activates your glutes and hamstrings and is easy on the knees. Walking on uneven surface, such as walking on trails, grass, sand, gravel, snow or maneuvering around rocks, ups the intensity, burning more calories and making your muscles work harder. If walking is getting easier, and your fitness and strength levels have improved considerably, try adding weight. Using Nordic walking poles really is one of the best ways to increase the amount of calories burned walking, tone your whole body and to speed up weight loss.
Walking with good posture means your back and butt muscles can work more powerfully, and you’ll be able to walk faster and boost calories burned walking. To target your butt muscles even more and to get that Brazilian bottom, squeeze your glutes together as you push off with your back foot.
Incorporate thirty-second or 1-minute intervals during which you slow down and do knee lifts (lift your knees towards your chest before stepping forward), soldier kicks (keep legs straight), walking lunges or even jumping jacks. Check out the infographic below on how to burn more calories walking to lose weight, tone up and get fit.
Im 5’3 115lbs, 31 years old, Happily married with 2 kids, one is 8 years old, second is 2 years old. So to me if somebofy says, what else can I do, obviously theres a lot of Work ahead to be really HEALTHY. Here's why walking is the number-one way to ward off job blob: Burning some 50 extra calories a day, the equivalent of a steady 15-minute stroll, can help determine whether or not you gain weight, experts say. Pick a lunch spot that's about an eight-minute walk away, call in your order, and head out. Related Search TermsWEight loss p90x and elliptical 1 3 elliptical machine what burns more fat the elliptical machine or treadmill what burns more fat tredmills or elipticals what burns more fat treadmill or insanity which machine burns more fat treadmill vs elliptical and burns more workout equipment what burns more fat a treadmill or elliptical what burns more lower body fat treadmill or elliptical which is better for fat loss elliptical or treadmill p90x vs elliptical 4 which machine burns more fat treadmill or elliptical what burns more fat treadmill or elliptical which machine which burns more fat treadmill or elliptical p90x elliptical what burns more fat elliptical machine or the tredmill what burns more body fat elliptical or treadmill?
Scientists at The Ohio State University got adults to vary their walking pace on a constant-speed treadmill and found that the metabolic rate for varied-speed walking was between 6-20% higher than for constant-speed walking. This is because the research, published in the journal Biology Letters, also highlighted the fact that most of us walk with varying speeds anyway.
This table gives a good general idea of the calories burned walking for 30 minutes on a level surface.


Start walking at a pace as though you are on your way to an appointment with little time to spare.
First, use this heart rate calculator, to convert 65% and 85% of your maximum heart rate into actual numbers. An average person walks at a speed of about 2? to 3 miles an hour (about 20 minutes a mile).
It’s a great way to add variety to a walk, avoid boredom and to stop your body from getting used to doing the same workout in order to keep burning as much fat as possible.
Nordic poles change walking from a predominantly lower body exercise into a whole body exercise. Swinging your arms generates power and momentum, which propel you forward, help you burn more calories and build upper-body strength.
To maintain good posture and to tone your tummy muscles, pull your tummy muscles in and up, but continue breathing normally (don’t hold your breath!).
But to add variety and work your legs muscles in a different way, increase your stride length.
Just like running, swimming, cycling or any other exercise you can add intervals to your walking workout.
Changing direction challenges your muscle in new ways, works your thighs, glutes, calves, abs, and obliques, from different angles and improves balance, all of which mean you burn more calories and firm your body.
Again this challenges your muscles in new ways, keeps your body guessing, adds intervals, increases calorie burn, builds muscle and boosts metabolism. Walking burns about four calories a minute, and science says they add up to take weight off and keep it off. Bonus: Unlike steamier exercise, power walking won't give you the post-workout munchies, a study from Loughborough University in the UK finds.
Then, during recovery periods, your body works harder to get back to normal oxygen levels and – hey presto! For instance, we tend to slow down when walking short distances and speed up over long distances. To increase fitness and slim down you need to walk at the right intensity, which we’ll call your “target zone”. If that pace seems too easy, try walking at a pace as though you were several minutes late for an appointment. For example, 65% and 85% or your maximum heart rate might be 125 beats per minute (bpm) and 165bpm.
To lose weight and get fit you should aim to walk at 3? to 4 miles an hour (15 minutes a mile). Walking on a gentle incline massively increases the calorie burn compared to walking on the flat. Nordic walking (walking with Nordic poles) gets almost all the muscles of your body involved – 90% of your body’s muscles. Keep your shoulders back, down and relaxed (not high and tight!), your eyes looking ahead and your chin level.
Taking larger steps helps get rid of cellulite and firms your legs by working your inner and outer thigh muscles. Walk slowly on an even surface, free of obstacles and dangers such as traffic, trees and potholes.


If you’re worried about bulking your calf muscles read these tips on how to slim calves.
Walkers have not only less overall flab than couch sitters but less around their bellies as well.
Then when you’re out walking and wearing your heart rate monitor, you know you need to walk at a pace that gets your heart rate between 125bpm and 165bpm.
Increasing your pace from 3 mph to 4 mph means you’ll burn about one third more calories.
Using Nordic poles engages your arm, shoulder, and back muscles, increases heart rate and strengthens the upper body.
Have a look at this infographic on running posture; from head to hip, it’s pretty much the same as for walking.
For example, walk at a moderate pace for 5 minutes, then for 1 or 2 minutes walk faster (just below the point where you would break into a jog) or actually jog, then return to your normal pace to recover for 5 minutes, and repeat. Climb anything you can, walking up a hill, climbing stairs, walking parking-garage ramps or increasing the incline on the treadmill (if you’re walking indoors). If you choose to wear a backpack, fill it with water, sand, or even kitty litter so that the weight is distributed evenly. Walking using Nordic poles has been shown to increase calorie burn by up to 46%, even though it feels just as easy or easier as regular walking!
This will also open your chest and improve posture, helping you get the most out of your walking workout. This gives you more power and burns more calories, but also recruits your calf, hamstring, and butt muscles, helping to lengthen your leg muscles for leaner, longer looking legs and working your gluteus maximus, to firm and lift the butt. This will massively boost calories burned walking and your fitness levels, increase your walking speed and will keep your metabolism elevated for hours after your workout.
Cole, a trainer in Los Angeles who leads popular power-walk workouts in the Hollywood Hills. Nordic walking sticks are super easy to use and decrease stress on the ankle, knee and hip joints. Cole created this do-anytime, do-anywhere plan exclusively for FITNESS to fast track your slim-down. And with the right technique you can burn a ton of calories, lose weight, tone up and get fit. It’s better to tackle a moderate hill and maintain a good pace and momentum, than to slow right down for a steeper one. If you are the sociable type, there are Nordic walking clubs all over North America and Europe.
Mix and match the walks here to reach the 150-minute-a-week target that will whip you into shape. If you are overweight or have health issues that rule out high-impact activity, walking is a much better and more feasible exercise than running.



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