This 30-second walking technique could help you lose a pound a week, expert claims
Studies have shown that people who walk 10,000 to 12,000 steps a day have a lower body mass index and body fat percentage. Adding interval training and other methods can help with weight loss.
Interval training can help with weight loss
According to Denise Miklasz, a personal trainer at Illinois' Northwestern Medicine Crystal Lake Health & Fitness Center, incorporating interval training into your walking routine can help you burn more calories and improve your cardiorespiratory system. She suggests adding 30- to 60-second bursts of faster walking every three to five minutes, followed by a 30-second cooldown stroll. Additionally, carrying weights or walking uphill may also aid in achieving fitness goals faster.
Miklasz explains that interval training continues to burn calories after the workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. This effect is sometimes referred to as the 'afterburn effect'. While the old rule of 3,500 calories equaling a pound of fat has been debunked, a caloric deficit is still necessary for weight loss. Miklasz emphasizes that combining exercise with a healthy diet is more effective than calorie restriction alone, as exercise helps maintain and increase lean body mass, resulting in a higher calorie burn per day. Walking itself has many health benefits, including lower blood pressure, improved mood, increased bone strength, and better digestion.
Timothy Burnett, an instructor of kinesiology at Oregon State University - Cascades, adds that on average, a person burns about 100 calories per mile while walking. However, this number can vary depending on factors such as weight. The more a person weighs, the more calories they burn while walking.
Benefits of walking for weight loss
Walking is an effective weight loss strategy that offers numerous health benefits. It can help lower blood pressure, enhance mood, increase bone strength, and improve digestion. It is a simple and accessible form of exercise that can be easily incorporated into daily routines. Just 30 minutes of walking a day can have a positive impact on overall health.
According to Denise Miklasz, adding interval training to walking can further enhance its weight loss benefits. The bursts of faster walking followed by cooldown strolls help burn more calories and improve the cardiorespiratory system. Walking uphill or carrying weights can also expedite fitness goals.
Additionally, walking is a low-impact exercise that puts less strain on the joints compared to activities like running. This makes it suitable for people of all fitness levels and ages. It can be a sustainable long-term weight loss strategy.
Walking and weight loss
To achieve weight loss, it is essential to create a caloric deficit. While reducing caloric intake is important, combining it with exercise, particularly walking, can lead to better results. Exercise helps increase lean body mass, resulting in a higher calorie burn per day.
According to Timothy Burnett, an instructor of kinesiology at Oregon State University - Cascades, the number of calories burned while walking can vary depending on factors like weight. He explains that the more a person weighs, the more calories they burn while walking. Therefore, walking can be an effective weight loss strategy for individuals of varying weights.
Incorporating interval training into walking routines can further enhance weight loss. The bursts of faster walking followed by cooldown strolls help burn more calories and improve overall fitness.
