Incorporate Walking Into Your Exercise Routine to Burn More Calories
If you are trying to lose weight there are not many exercises better to burn off those unwanted calories than walking. Walking is a low impact exercise that almost anyone on any level of fitness can take advantage of. Here are some helpful tips for getting the most out of your walking exercise routine.
How Walking Burns Calories
Your weight x distance = energy used walking. Distance matters more when walking than time. If you can speed up to walking a mile in 13 minutes or less, you will burn more calories per mile. If you are a beginner it will be best to increase the distance before working on speed. A rule that you can use is 100 calories per mile for a 180 pound person.
You actually burn more calories per mile when you walk slower because you are basically stopping and starting with each step and momentum is not helping to keep you moving forward. Also, when walking at a higher speed you are using more muscle groups with arm motion and with a race walking stride. That extra muscle movement burns more calories with each step. Running can also burn more calories per mile because there is an up and down motion that lifts your weight off the ground while moving it forward.
The best way to burn more calories when you walk is simple: walk further. You should build up to walking more miles though. Try to focus on building up your distance before you build speed, and walk five or six days a week. You can burn a lot of calories by adding a few extra minutes and this will help you to shed off unwanted fat in not time.
Tips for Burning More Calories while Walking:
Learn to Race walk: When you walk a mile in 13 minutes you are burning more calories per mile and using more muscle groups, as well as building muscle.
Use Walking Poles: Walking poles like those made by Nordic, Exerstrider or Leki poles are a good option for people who cannot walk fast but still want to burn more calories per mile.
Carry Extra Weight: I do not recommend this method, but if you choose to do this you should not add more than 10 pounds added in a backpack or around your hips so that you can remain balanced. Never walk with poor posture or add weight to your arms or legs as this can cause injury.