4 brisk walking techniques to help you burn calories

If you are planning to lose excess fat and burn calories with intense exercise, you can learn the technique of brisk walking. So how do you perform the brisk walking technique to help reduce excess fat?

Walking briskly for 30 minutes a day will help you burn 150 calories. However, the rate at which you burn calories depends on a number of factors such as your body weight, age, gender, intensity and duration of exercise. If you want to burn more calories, the simplest way is to walk at a faster and longer pace than usual.

Once you’ve mastered the easy-to-medium brisk walk, you may want to increase the difficulty of the exercise to burn more calories and stay in shape. Here are 4 brisk walking techniques that will help you burn more calories during exercise.

1. Technique of brisk walking uphill

Instead of walking on a flat route, choose the method of walking briskly uphill. This technique will make your heart, lungs, and muscles work harder and thus burn more calories.

You can also go for a brisk walk on the treadmill at the gym. Some treadmills often have an incline and incline preset so you can increase the difficulty of the exercise as you advance.

2. Interlaced High Intensity Interlacing

High Intensity Interval Training (HIIT) requires you to combine alternating high-intensity exercise with low-intensity restorative exercise.

Walk uphill at a brisk pace for 5 minutes, then walk slower on flat terrain for 3 minutes, then repeat for 20 or 30 minutes.

According to NCBI, HIIT is an effective method to help you burn calories and lose excess fat in a short period of time.

3. Carry light weights when walking briskly

The technique of carrying weights when walking briskly will require more effort than walking. Please note that you only need to carry weights that fit your arms, not too heavy weights that make you hunchback and affect your physique.

4. Incorporate strength exercises

You should incorporate more strengthening exercises to increase the difficulty of the exercise. Take the time to warm-up walking for 5 minutes, then add 2 minutes of brisk walking and 1 minute of relaxing walks, then spend another 2 minutes increasing the difficulty of the exercise. Some exercises that are combined with the brisk walking technique are knee raises, hip and glutes.

You repeat this process for 20 minutes and then take 5 minutes to relax your body.

If you want to do the right brisk walking technique, you may need to use an exercise machine to know your heart rate, the number of steps you have walked, and the number of calories you have burned.

For exercise to be effective, you should combine it with a moderate and healthy diet. You should only limit the amount of calories absorbed into the body, not fasting. High-calorie foods that you should avoid are rice cakes, olive oil, raisins, buttermilk, milk tea, instant noodles, bread, chocolate…

How to apply brisk walking technique to your daily exercise will not only help you lose weight, but also help you improve your physical and mental health. Plan to practice brisk walking to maintain your body shape and protect your health.

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