Walking can be an effective part of any weight loss program, helping you to expend energy to burn additional fat, as well as tone muscle and improve your fitness. A scientific study in 2010 found that all walking types helped participants to improve their fitness, lose weight and eat fewer calories. To make this exercise even more effective, there are certain walking techniques to lose weight that you can try.
Speed walking requires higher levels of exertion and so involves your cardiovascular system more intensively. It improves the condition of your heart and also helps to build muscle, which continues to burn fat after you stop working out, making it more efficient than other walking techniques to lose weight.
Scientists at the University of Virginia found that women who completed three shorter, faster walks per week (and two longer, moderately-paced walks) lost 5 times more body fat than women walking at the same moderate speed 5 times per week, though the two groups burned an equal number of calories for each workout, showing its effectiveness among walking techniques to lose weight.
Walking at a slower pace does not offer this benefit of intensity but is among effective walking techniques to lose weight because it increases your endurance for walking and related activities. Higher endurance enables you to exercise for longer, resulting in a greater calorie-burn and fat-loss. For an even higher rate of fat-burning, you could make use of both of these walking techniques to lose weight.
Using one method for too long will allow your body to become accustomed and reduce the effectiveness of the technique. However, alternating between the two modes should prevent this adaptation and enable you to maintain your rate of fat-burning. This is called interval training.
Alternatively, you could try one of the lesser-known walking techniques to lose weight. A study by the University of Michigan has found that swinging your left arm and leg together — rather than your left arm and your opposing leg – results in a 25 percent higher rate of calorie-burn.
Walk on Inclines or Uneven Surfaces
The surface on which you walk is also important. Avoid flat terrain; instead, walk on an uneven trail. This requires you to expend more energy to maintain your balance, helping you to burn 82 percent more calories. Everybody is different, but everyone can benefit from adding walking to a fitness routine, particularly if your goal is to lose weight and get fit.