TEMPO.CO, Jakarta – Walk legs are the easiest exercise to do, can be done on the way home from work or deliberately do it on another day.
However, many are still reluctant to make walking a routine exercise, only as a complement. The reason, burning calories is relatively low compared to most other sports. According to Harvard Health, a 155-pound person who walks at four miles per hour can burn just 175 calories during a 30-minute walk.
There’s actually a way to increase the burn calories by way of times. According to experts, the results can be twice that of regular walking.
“Try interval training during the walk. Walk at a leisurely pace for one minute, then powerwalk as quickly and efficiently as possible for 30 seconds. Continue to complete these intervals for the entire workout,” says Danielle Gray, a certified personal instructor and certified nutritionist, who reported from Eatthis.com.
“Interval training helps push the body out of its comfort zone to prolong calorie burn even after you’ve finished exercising through an effect called Excess Post-Exercise Oxygen Consumptio to return to a resting state,” explains Gray.
Supporting Gray’s assertion, a 2013 study published in Physiological Reports found that short, high-intensity exercise can significantly increase calorie burn.
Researchers from the American Physiological Society found that athletes can burn 200 calories in just 2.5 minutes during periods of high-intensity exercise, provided they end this interval with longer periods of low-intensity exercise.
However, if interval training isn’t an option, there are other ways to significantly increase your calorie burn: adding resistance or weights.
“You can hold weights to increase resistance by swinging your arms with each step. A little extra resistance can do wonders,” says Gray. “You can also do curls or overhead presses while walking with weights, which will help you build strength and stabilize your core at the same time… When you use more energy to complete the exercise, you burn calories more,” Gray added.
Also read: Even though it’s only 15 minutes, walking provides these 8 benefits for the body
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