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While there’s no question thatany type of exercise is better than none at all, if you’re walking the same two-mile loop in your neighborhood every day, your probably not getting all the benefits from your workout that you could be. Why? Because over time, your body adapts and the work you’re doing becomes less challenging.
For better results, change up your location. Head to a local park, hike on a safe trail, or walk along the beach (if you’re lucky enough to have one nearby). Even switching things up and walking on dirt or sand instead of concrete sidewalks can recruit different muscle groups to help you burn more calories.
While a liesurely stroll through the park is a good way to get some extra steps in, it’s probably not giving you the best return in the fat-burning department. If you really want to make the most of your walks, you need to get your heart rate up. If you’re new to higher-intensity activity, start with one 30-45 min. power walk a week (in addition to your other walks) and add from there.
Research has even shown that varying your intensityduring your workout can have a huge payoff. In fact,a study out of Ohio State University found that changing up your pace throughout your walk can burn up to 20% more calories than just walking at a steady pace. A great way to start doing this is by adding 30-45 seconds of walking as fast as you can (without jogging) every 3 minutes throughout your walking. In addition to burning more calories, this type of interval work will help to make your workouts feel like they’re flying by.
Like varying your speed, walking at an incline can provide a serious challenge for your body and help to burn more calories in the process. If you live in a hilly area, this might be as simple as heading to your local park or finding a new trail. But don’t be discouraged if you live in a flat area (believe me, I feel your pain) –– you can still get the benefits of an incline.
Treadmills are a great way to add incline workouts to your routine several times a week. You can either use one of the pre-programmed hill workouts on your machine or set the include at a steady climb for more of a challenge. You can hit the stairs at your local track or high school stadium, if it’s open to the public.
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