He walkan activity often underestimated in its ability to burn calories, is establishing itself as one of the most beneficial exercises for physical and mental healthaccording to fitness experts. Nicole Glorgroup fitness instructor and Shana Maleeff, wellness specialist, emphasize that, beyond being a low-impact activity convenient to do anywhere, from the neighborhood to the treadmill at home, walking enhances weight loss when combined with a healthy diet and balanced lifestyle.
Walking is considered “one of the best exercises for weight loss”, according to Glor, also creator of the NikkiFitness YouTube channel. This activity not only helps burn calories but also improves metabolism, reduces stress and promotes sleep restorative, key elements in any weight loss effort.
Shana Maleeff adds that walking increases the body’s energy demand, which naturally boosts metabolism and, therefore, calorie burning. “Anything that moves your body burns calories”Explain.
The benefits of walking extend to improving cardiovascular endurance, strengthening muscles and bones, and helps in maintaining a healthy weight. However, the number of calories burned by walking depends on several factors, including the age, height and weight of the individual, as well as the intensity, duration and pace of the exercise. For example, A person weighing approximately 68 kilograms burns about 100 calories per 1.6 kilometers at an easy pace of 4 kilometers per hourwhile a 54-kilogram person burns about 85 calories over the same distance and pace.
To increase the number of calories burned during walking, Glor recommends increase the pace or distance traveled and add incline to the course. Incline walking not only raises your heart rate and therefore your energy expenditure, but it also tones your body’s muscles, including your glutes, quads, hamstrings, calves, and core.
“Adding incline helps simulate outdoor walks, which require more effort”, suggests Glor. Likewise, incorporating resistance bands, dumbbells and even backpacks during the walk can significantly increase caloric expenditure.
Understanding whether you are burning enough calories can be a challenge without the use of fitness trackers. Feeling slightly out of breath and noticing a thin layer of sweat are indicators that you are working at a good pace..
The rate of perceived exertionwhich measures exercise intensity on a scale of one to ten, should be at least a six for longer, slower endurance walks, and a seven for higher-intensity walks that include dumbbell or hill work.
Apart from physical activity, diet is essential in weight loss. Maleeff emphasizes that “nutrition is the main way to lose weight” and advises a balanced diet with 40% carbohydrates, 30% proteins and 30% fats. Avoiding hidden calories in sugary drinks, excess alcohol, refined sugars and fatty dairy products is essential.
Tracking apps and devices can be useful for calculating the estimated number of calories burned during walking and other exercises, as well as helping to monitor macronutrient and micronutrient intake.
To optimize walking training, it is recommended to follow a progressive method, designed by Nicole Glor, which is suitable for both outdoor environments and for using a treadmill. The incorporation of a pair of dumbbells, with a weight ranging between 1 to 2 kilos, will promote additional muscle toning during the practice of this exercise.
Glor 4 Week Walking Plan:
- Week 1: Walk 0.8 km or 10 minutes from Monday to Friday. Rest on Saturday, stretch on Sunday.
- Week 2: Walk 1.6 km or 20 minutes from Monday to Friday. Rest on Saturday, stretch on Sunday.
- Week 3: Walk 3.2 km or 30 minutes from Monday to Friday. Rest on Saturday, stretch on Sunday.
- Week 4: Walk 4.8 km or 40-45 minutes from Monday to Friday. Rest on Saturday, stretch on Sunday.
Incorporate the following dumbbell exercises into your walk. Repeat these movements in the order of the set intervals three times for a complete set of weighted intervals on the arms.
Curl and bicep kick: Step forward with your right leg, lift your left knee and extend your leg in a powerful forward kick with your left foot flexed while lifting the dumbbells to shoulder level to work your biceps. Lower your left leg and kick with your right leg while lowering the weights. Repeat the kicks and bicep curls for 30-second intervals.
Triceps Kickbacks with Steps: Place the left foot on the ground turned to one side with moderate knee flexion. Perform a light lunge with your right leg backwards. Pull the weights towards the rib cage with the elbows raised (starting position). Bring your right knee toward the other knee and “back” the weights by extending your arms to engage the triceps. Pull the weights and the right leg back to the starting position and perform a 30-second interval. Change the direction of the front and repeat on the other side.
Knee and shoulder elevation: Step forward with your left foot and hold the weights by your hips. Raise your right knee to hip level while lifting the weights just above your chest. Lower the weights while lowering your right foot and raising your left knee. Repeat in 30 second intervals.
Lateral shoulder raise with lunge: March for a count of four with your right leg forward and weights in your hands. Throw your right leg forward and lift the weights to the sides with a slight bend in the elbows. (Be sure to lunge far enough so that your right knee is directly over your right ankle, not near or beyond your toe, and keep your torso directly over your hips.) Push your right foot back to stand and lower your arms. Lung forward with your left leg and lift the weights laterally, again involving your shoulders. Lower the weights and push your left leg back to start. March for a count of 4 and repeat for a 60-second interval.
Inner biceps cross: Take the march and change it to a toe kick, holding the weights with your palms facing back and your arms extended toward the floor. As you strike your right toe, bend your left hand toward your right shoulder, along the center line of your body, keeping your left elbow close to your waist. Lower your left hand. Touch your left toe and cross your right hand and weight toward your left shoulder. Repeat in 30 second intervals.
Walking overhead triceps press: Move your feet forward at the original walking pace and lift both weights overhead. Your elbows should be pointing toward the sky and bent so that the weights are directly behind your neck and your hands touch your knuckles (starting position). Continue marching to the right and left and lift the weights towards the sky by stretching your arms. Marching to the right, left and forearms (two counts for the feet = one count for the arms). Repeat for an interval of 30 seconds.
