5 Mistakes to Correct When Walking for Weight loss
Brisk walking can be an excellent way to get fit, lose weight and stay healthy. Walking is an easy, natural way for us to expend energy from the food we eat, however we can learn to walk more effectively, and increase the fat burn.
Don’t worry if you’ve reached a weight-loss plateau. Common walking mistakes can easily be rectified and can get you back on tract so that you can reach your weight-loss goals.
You never change you pace and intensity
While walking at a leisurely pace is better than no exercise at all, it is best to walk at a brisk pace for improving your fitness and weight loss.
Adding higher intensity intervals can make walking even more effective and fun. You don’t have to do intervals for the entire walk or every time either. Beginners can do at least 15 minutes of high intensity walking on 3 nonconsecutive days per week, or do 2 high intensity walks and one of my HIIT programs in the LINDA KRIEL FITNESS APP.
Example of a HIIT walk: 1 minute brisk walking followed by 1 minute slow pace walking. In the brisk walking interval, swing your arms. Vigorous arm pumping not only speeds your pace, it also provides a good upper body workout, and it will cause you to burn 5 to 10 percent more calories. This HIIT type of workout can help rev your metabolism and break through a weight-loss plateau.
You have no fixed routine
The secret to building good habits is repetition. If you don’t have a set routine it can be easy to procrastinate and avoid your walk.
To avoid procrastinating, set up a schedule and stick to it. Set down days to go walking with a friend or walk in your lunch hour. You may want to wake up earlier to exercise or walk after dinner. You’ll be more likely to make your daily walk a consistent part of your routine if you set aside a dedicated window of time when you can make it happen. If you miss one day, don’t beat yourself up, simply resume your routine as soon as possible.
You do not vary your route
It’s surprisingly easy to get stuck in a rut. If you stick to the same route, over time your body adapts and it won’t be as challenging. To boost weight-loss (and keep things exciting) change your scenery often. Try and devise a handful of routes that vary in length, grade, and terrain. Maybe a new park, a hilly route, a mountain trail, the beach or a new suburb. A different terrain engages different muscle groups and challenge your body in new ways.
You walk too slow
Walk at a pace as if you are about to miss your flight at the airport. Don’t stop to smell the flowers, or chat with your neighbour if your aim is to lose weight. When you stop, your heart rate drops below the fat burning level. Remember to vary your walking pace on certain days. See mistake 1 above.
You’re not doing any strength training
Don’t spend all your energy walking if you’re trying to drop a dress size. Strength training is a key part of weight-loss since it helps build muscle, and muscle burns more calories than fat; up to three times more by some estimates. Whether it’s with simple bodyweight exercises like push-ups, squats and tricep dips or using equipment like dumbbells. Strength training can help you build the core, gluteus and hip muscles, and increases bone density. This will make you walk further and faster. It can also help prevent injury, which means you’ll reach your goals sooner.
Tip: Do a few (two or three) strength training exercises straight after your walk. Your body will be warmed up, and it will only take you 3 to 5 minutes.
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Download the Linda Kriel Fitness App for diet plans and exercise programs.
Combine your walking with the exercise programs in the app, or make full use op the app programs to train indoors during cold or rainy days.
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