As summer approaches, more and more people are becoming obsessed with dieting. If going to the gym is a hassle and you don’t have time to exercise because you get off work late, why not try walking? We introduce a way to effectively increase calorie consumption even by walking, based on data from Health Line, an American health and medical media outlet.
walking at a fast pace
Both walking and running are good exercises for losing weight and improving heart disease. However, if you want to burn more calories in the same amount of time, we recommend walking quickly. Walking quickly leaves you slightly out of breath, so you can have a conversation with the person next to you, but it’s hard to sing.
For example, if a 55 kg person walks at 4.8 km/h for 1 hour, he/she burns 108 Kcal, but if he/she walks fast at 5.6 km/h, he/she burns 179 Kcal. Unlike running, it is a low-impact exercise, so the risk of injury is low. It is also great for people with joint pain or injuries, older people, and people just starting to exercise.
Climbing stairs or walking on an incline
Walking up a hill or increasing the incline on a treadmill are also good options. Walking up a hill or on an incline on a treadmill (a similar setup to walking on a hill) can burn more calories than walking on flat ground. Increases the amount of energy consumed for You can also use the stairs. Going up and down stairs increases your total number of steps, which means you burn more calories.
According to a study at Harvard Medical School in the United States, climbing the 10-story stairs just twice a week reduces the risk of death from myocardial infarction by 20%. Additionally, in the process of climbing stairs, the thigh and buttock muscles contract, which is effective in developing lower body muscles and muscles around the waist. Based on your body weight of 60 kg, you can burn 74 kcal when exercising for 10 minutes, which is the same calorie consumption as running (74 kcal). Under the same standards, it burns nearly twice as many calories as walking on flat ground (40 kcal).
interval walking
Interval walking, often used by athletes, is an exercise that alternates between fast and slow walking. If you walk at your normal pace for 5 minutes, you can walk quickly and apply strength to your entire body for 3 minutes. Depending on the individual, it may be done alternately for 3 minutes each. When you repeat interval walking, your muscles contract and relax quickly, and blood is supplied to all parts of your body. It is especially excellent for dieting.
As a result of an experiment conducted by a domestic broadcasting company on the most effective methods for losing belly fat, △interval walking △medium-intensity walking with slight sweating △interval walking was the most effective for weight loss among abdominal-focused exercises. Even compared to regular walking, abdominal and leg muscle activity was more than four times higher.
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