Brisk walking for weight loss2/6/2024 Susane Pata, CPT, CGFI, is a content strategist for the National Academy of Sports Medicine (NASM). Grayson Wickham, PT, DPT, CSCS, is the founder of Movement Vault. Here's how you can get the most out of a simple stroll around the block or neighborhood. Long walks can also be used as thinking or meditation time." "It is also low intensity, so it is easy on your joints. "Walking is a great exercise because almost anyone can do it, at any time, without any equipment," says Wickham. And, yes, higher-intensity activities like jogging or sprinting will burn *more* calories, but walking is still a super helpful practice, even though it is a low-intensity movement. He adds that any type of movement that you perform throughout the day will help you increase your daily overall calorie expenditure. This means you need to burn more calories than you consume (a caloric deficit), explains Grayson Wickham, PT, DPT, CSCS, founder of Movement Vault. Ultimately, weight loss boils down to calories in and calories out. The good news is that you can absolutely use walking for weight loss. We often assume you need to be doing super-intense workouts to shed a few pounds, but that’s just not suitable for everyone. Whether you prefer leisurely walks, brisk walks, or challenging hiking trails, the key is to stay consistent and gradually increase the intensity and duration of your walks as you progress.Looking for an easy workout that doesn’t require equipment, a gym, or even an app? Take a walk! While high-intensity interval training (HIIT) offers its own advantages, such as time efficiency and intense calorie burning, it may not be suitable for everyone and may carry a higher risk of injury.īy choosing walking as a regular exercise option, individuals can enjoy a consistent, manageable, and enjoyable fitness routine that supports long-term well-being. Walking, with its accessibility, sustainability, and host of physical and mental health benefits, presents a highly effective approach to both improving overall health and achieving weight loss goals. In comparison, HIIT may induce additional stress due to its high-intensity nature, which may not be suitable for everyone, especially those already experiencing elevated stress levels. It provides an opportunity for mindfulness, reflection, and a break from the demands of daily life. Studies have shown that walking, especially in natural environments, reduces stress levels, improves mood, and enhances cognitive function. Unlike HIIT, which may cause burnout or require regular increases in intensity, walking can be incorporated into your lifestyle at a pace that suits your fitness level and individual preferences.īeyond its physical benefits, walking also has a positive impact on mental and emotional well-being. Walking offers an advantage in this regard as it is a sustainable activity that can be integrated into your daily life without excessive strain. Walking primarily taps into your body's fat stores for energy, especially during longer, brisk walks.Īdditionally, walking promotes the development of lean muscle mass, which boosts your metabolism and contributes to long-term weight loss goals.Īdopting an exercise routine that can be sustained over time is crucial for long-term health and weight management. While HIIT is often praised for its ability to burn calories in a short amount of time, walking has its own fat-burning advantages. Moreover, it provides cardiovascular benefits without overwhelming your body, making it a suitable option for people at various fitness levels. Unlike the intense nature of HIIT, walking puts less stress on your joints, minimizing the risk of injury. Walking is a low-impact exercise, making it ideal for individuals with joint issues or those who are new to fitness. This ease of accessibility increases the likelihood of maintaining a regular exercise routine over the long term. It can be performed indoors on a treadmill, around your neighborhood, or even during your lunch break at work. Unlike HIIT, which can be physically demanding and may require specialized equipment or gym access, walking only requires a comfortable pair of shoes. Walking is a form of exercise that is accessible to almost everyone, regardless of age, fitness level, or location. In this article, we will explore the effectiveness of walking as a valuable exercise option for both health improvement and weight loss, highlighting its unique benefits in comparison to HIIT. Many individuals are torn between high-intensity interval training (HIIT) and walking, unsure which approach offers the best results. In today's fast-paced world, finding the right exercise regimen that suits our busy schedules and aligns with our fitness goals can be challenging.
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