Fitness Ver Workout Walking in Place Help in Lose the Weight

Walking in Place Help in Lose the Weight

Walking is an easy way to add more exercise to your life and help you lose weight. In general, a brisk walk burns about 260 calories (for someone who weighs 150 pounds or 68 kilograms).

However, some days it may be more difficult than others to get out or walk on the treadmill for an hour-long workout. Just because you find it difficult to set aside an hour for a walk, it doesn’t mean that you can’t still exercise indoors. If you are bound by time and space, be a little creative and consider setting yourself up.

Here’s a look at how walking in place could be a viable Alternative:

IS WALKING ON THE SPOT EFFECTIVE FOR WEIGHT LOSS?

The key to losing weight and improving your body condition is to increase your heart rate. Whether you walk outdoors or on the spot, if you can get your heart rate up to Zone 2 or 3, you will burn more calories.

In a study published by the Medicine & Science in Sport & Exercise Journal, participants who walked in place for an hour burned an average of 258 calories, compared to about 304 calories for people who ran on a treadmill. The study also found that walking on the spot during commercial breaks burned about 148 calories in 25 minutes while taking 2,111 steps.

HOW TO START

If walking on the spot seems boring, remember that you don’t need to do it for a long time to get results. Start by walking in place for 5 minutes several times a day. It could be a simple Break that you take every hour at the office to compensate for the harmful effects of sitting too much. Or, if you watch TV at night, get up and walk on the spot during commercials. These efforts may seem small, but they will add up over time and will go a long way towards achieving your health goals.

HOW TO GET THE MOST OUT OF WALKING ON THE SPOT

Here are seven tips to maximize the benefits:

  • Use a walking technique. This means lifting your heels towards your buttocks and quickly putting them back on the floor.
  • Swing your arms. Try to move your arms as you normally would when walking outdoors.
  • Use a heart rate monitor. This will alert you if you increase your heart rate to the point of entering Zone 2 or 3 of your maximum heart rate.
  • Dress for it. If you walk for a long time, treat it as normal exercise. Wear walking shoes, warm up before increasing your pace and stretch afterwards.
  • Increase your calorie consumption by adding strength training exercises. Holding light weights while you perform bicep curls and arm circles is a great way to tone your upper body.
  • Add intervals of higher intensity. If you are walking in place at a moderate speed, increase the intensity regularly for 20 seconds. This will help you mix things up and prevent you from getting bored while burning more calories.
  • Add Burpees. After a few minutes of walking on the spot, perform one or two Burpees. This is an excellent movement of the whole body that helps to develop strength.

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