Walking briskly, climbing stairs, interval training, etc.
Posted on 04/25/2024 at 11:01 am Posted on 04/25/2024 at 11:01 am Views 44
Find out how to effectively increase calorie consumption even by walking. [사진=게티이미지뱅크]As summer approaches, more and more people become obsessed with diet. If going to the gym is a hassle and you don’t have time to exercise because you leave work late, why not try walking? We introduce a way to effectively increase calorie consumption even while walking, based on data from Health Line, an American health and medical media.
walk at a fast pace
Both walking and running are good exercises for losing weight and improving heart disease. However, if you want to burn more calories at the same time, we recommend walking quickly. Walking quickly leaves me a little breathless, so I can converse with the person next to me, but they struggle to sing.
For example, if a 55 kg person walks at 4.8 km/h for 1 hour, he burns 108 Kcal, but if he walks quickly at 5.6 km/h, he burns 179 Kcal. Unlike running, it is a low-impact exercise, so the risk of injury is low. It’s also great for people with joint pain or injuries, older adults, and people who are just starting to exercise.
Climb stairs or walk on a slope
Walking up a hill or increasing the incline on a treadmill are also good options. Walking uphill or on an incline on a treadmill (a setting similar to hill walking) can burn more calories than walking on flat ground. Increases the amount of energy consumed by You can also use the stairs. Going up and down stairs increases your total number of steps, which means you burn more calories.
According to a study by Harvard Medical School in the United States, climbing stairs 10 floors just twice a week reduces the risk of death from myocardial infarction by 20%. In addition, in the process of climbing stairs, the thigh and buttock muscles contract, which is effective in developing the muscles of the lower body and the muscles around the waist. Considering your body weight of 60 kg, by doing physical activity for 10 minutes you can burn 74 kcal, which is the same calorie consumption as running (74 kcal). With the same standards, you burn almost double the calories compared to walking on flat ground (40 kcal).
interval walking
Interval walking, often used by athletes, is an exercise that alternates between fast and slow walking. If you walk at your normal pace for 5 minutes, you can walk fast and apply full-body strength for 3 minutes. Depending on the individual, it can be done alternately for 3 minutes each. When you repeat walking at intervals, the muscles contract and relax quickly and blood is supplied to all parts of the body. It is especially excellent for diet.
As a result of an experiment conducted by a national television company on the most effective methods for losing belly fat, △Interval walking △Moderate intensity walking with a light sweat △Among the abdominal-focused exercises, interval walking was the more effective for losing weight. Even compared to regular walking, the activity of the abdominal and leg muscles was more than four times higher.
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