Life / Can Do

Helpful tips to living a better life

Increase Your Walking Speed to Burn More Calories

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Walking is a great way to burn calories and reduce stress. You can find opportunities to walk at work, school or while running errands. Practically everyone knows the benefits of walking and it is what most people can do at any fitness level.

The problem with walking is that it is very time consuming and the calorie burn-rate is relatively low compared to other activities. Walking alone can help you lose weight but it’s going to take a lot of walking to get you the results you are looking for.

I walk every chance I get. When I’m at work, I will walk the length of the building every time I get up to use the rest room. When I park my car in the morning, I park far away from the door. I’ve done this for so long, I don’t even think about it anymore – it’s just what I do.

One thing I’ve noticed whenever I’m out walking is that most people walk really slow. I know I walk faster than most people, but when I’m behind someone  I can’t pass, I feel like I”m walking in slow motion. When I walk with someone, I try to walk slower than I usually do, but I still get requests to slow down or even take a break.

I understand that people often take walks to relax, but I believe a fast walk can be just as relaxing, if not more so, than a slow saunter.

I suggest making a conscious effort to increase your walking speed. I developed a fast walking speed by deciding to walk as fast as I can whenever I can. Don’t worry about it looking weird because people will just assume you are in a rush to get somewhere or that you are exercising.

Every time you go for a walk, even to use the rest room or to get a glass of water, walk faster than your usual pace. Imagine you are late for an appointment and go at that pace (if you still saunter when you need to get somewhere fast, I can’t help you).

If you have access to a treadmill, increase the speed while continuing to walk. Keep increasing it until you feel forced into a jog. Walk as fast as you can for a minute and then go back to normal walking speed for a minute. Repeat. If you do this right, it is going to hurt in the hips and maybe the glutes. Don’t overdo it – ten repetitions should be enough.

The great thing about doing this on a treadmill is that you can track your progress. You will see your walking speed increase over time. The speed that was your usual pace will seem a slow crawl.

I also suggest having a pedometer on you at all times. When you go for a walk, track how many steps you took and try to increase the number in the same time period. If you can take a couple hundred more steps during that 5 minute walk that’s more calories you are burning – not to mention the added cardiovascular benefits.

 

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Written by Tim ThinkAuthor

May 27, 2014 at 4:16 pm

Posted in Fitness

Tagged with , , ,

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