Increase the calories you burn when walking

Increase the calories you burn when walking

(HealthDay)—Walking is not only a great first exercise, it can also be a forever exercise.

Here are some to show you how to take it to the next level.

Making walking more of a challenge enables you to burn more calories and raise your working . You can do this by working out on a treadmill with an incline setting and wearing a weighted . You can start with either one to scale up or combine both ideas for a greater challenge.

According to the American Council on Exercise, wearing a weighted vest is a great option if you're relatively new to because it won't feel as difficult as ramping up your speed, for instance. If you choose a vest that weighs about 15 percent of your bodyweight, you can burn 12 percent more when walking at 2.5 miles per hour—an easy pace. You can achieve a slightly higher calorie burn by wearing a vest that's just 10 percent of your bodyweight if you walk on a at that speed and at an incline with a 5 or 10 percent grade.

To ease into the combined approach, walk for 5 minutes at a flat or 0 grade, then 5 minutes at 5 percent grade, followed by 5 minutes at 10 percent grade. Finish up by going back to the 5 percent grade before a cool-down period at 0 grade.

You can also adapt the vest and use of incline to interval training. After a warm-up, walk at a 10 percent grade for 2 minutes, then at 0 grade for 4 minutes. Repeat the sequence for up to 30 minutes.

Remember that if you haven't exercised in some time, check with your doctor before starting any routine.

More information: Find out more about the calorie-burning benefits of wearing a weighted vest at

Copyright © 2018 HealthDay. All rights reserved.

Citation: Increase the calories you burn when walking (2018, December 12) retrieved 13 June 2024 from
This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.

Explore further

Walking: Still the starting line for fitness


Feedback to editors