Walking is one of the easiest, cheapest and safest forms of exercise, but it’s often overlooked in terms of benefits. Many men don’t realize that walking can burn a significant number of calories as long as it’s done at a brisk pace.
If you’ve been thinking you need to be sprinting or lifting to get in shape, consider these key tips to reap similar rewards from simply walking.
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Wear a weighted vest.
Have you ever wondered why heavier people burn more calories during exercise? It’s because their bodies need more energy to complete the task than someone who is thinner. You can simulate this by wearing a weighted vest during your walk.
Don’t wear a weighted vest if you have back or neck issues and be sure to talk to your doctor before you start a new exercise routine.
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Add resistance training.
You can increase the growth of new muscle and the number of calories you burn by incorporating resistance training intervals to your walk. This could come in the form of lunges, pushups, burpees, squats or tricep dips.
Adding short bursts of exercise is also a great way to get your heart rate up.
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Walk uphill.
Simply increasing your treadmill’s gradient or adding more hills to your walk outside can help increase the number of calories you burn. You can also add stairs.
You don’t need to walk uphill every time; just add the new route two or three times per week.
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Power walking in intervals.
Interval training doesn’t need to include bursts of sprints; it could simply be power walking.
Start your walk with a warm-up pace for about 10 minutes, then increase the pace to something that feels slightly uncomfortable but also sustainable for 10 to 15 seconds. Return to your normal walking pace again and then repeat throughout your workout.
