30-second walking technique could help you lose a pound a week: expert

fitness

by alexandra klausner

The next step in your weight loss journey may be a walk in the park.

According to research, People who walk 10,000 to 12,000 steps a day have lower BMI and body fat percentage.The person who says Incorporate interval training Incorporating it into your plan may put you in a better position to lose weight.

“The intensity with which you walk plays an important role in helping your body burn more calories and improve your cardiovascular fitness,” says John, a personal trainer at Northwestern Medicine Crystal Lake Health & Fitness Center in Illinois. Dennis Miklas says. told PopSugar In an interview called Resurfaces on Monday For World Obesity Day.

Miklas recommends adding 30 to 60 seconds of brisk walking every 3 to 5 minutes, followed by a 30-second cool-down walk.

She added that lifting weights or walking uphill can help you reach your fitness goals faster.

“Interval training workouts continue to burn more calories after your workout due to a physiological effect called excessive post-exercise oxygen consumption (EPOC). EPOC is sometimes referred to as the ‘afterburn effect.’ ” explained Miklas.

The old rule is that 3,500 calories equals 1 pound of fat. The error has been exposed in recent years This is because this formula does not take into account a person’s metabolism or body composition. However, a calorie deficit is necessary to lose weight.

“Combining exercise with a healthy diet is more effective than just restricting calories. Exercise helps maintain and increase lean body mass, which in turn increases the number of calories you burn per day,” says Mikulas. he said.

Whether you incorporate interval training or not, walking is an effective weight loss strategy and has health benefits such as lowering blood pressure, lifting mood, increasing bone strength, and improving digestion. Excellent housekeeping report.

Timothy Barnett, a kinesiology instructor at Oregon State University-Cascades, told the magazine that on average, people lose about 100 calories per mile, whether they’re running a marathon or leisurely walking.

“The ‘average person’ in these studies is a 150-pound male,” he explained. “That means if you weigh more, you’ll burn more than 100 calories per hour, and if you weigh less, you’ll have to walk farther to burn the same calories. The more you do, the more mass you have to move and the more calories you burn.”