5 types of walking to help lose weight quickly

Figure 8 walking

Figure 8 walking is a way of moving in a figure 8 shape that can be easily done both indoors and outdoors. Imagine a number 8 on the ground and walk around the imaginary number 8 in a curved path several times and repeat.

According to a 2018 study in the International Journal of Physical Education , Sport and Health, the figure-8 walking technique, also known as infinity walking or Siddha walking, is an effective full-body workout that promotes weight loss, increases joint flexibility, and strengthens muscles by constantly changing direction.

Walking backwards

Retrograde walking, or walking backwards, offers more health benefits than regular walking. It works different muscle groups, including the lower back and hamstrings, which are less activated during regular walking.

A study published in the International Journal of Sports Medicine found that walking backwards and running are extremely beneficial exercises for the cardiovascular system. Regularly practicing this method helps the body slim down and lose weight quickly. In addition, this training method is very beneficial for the knee recovery process because it causes less pressure on the knee joint.

Incline walking

Incline walking, such as climbing stairs or walking on an incline treadmill, is an effective way to increase the intensity of your workout and work multiple muscle groups.

This method helps the practitioner focus on the lower body, especially the glutes and calves. Incline walking can help burn more calories and improve cardiovascular health.

According to a study published in the Journal of Biomechanics, walking on a 5% incline burns 17% more calories than conventional walking, a number that increases to 32% when the incline reaches 10%.

Walking with weights

Weighted walking is a form of walking where you carry hand or ankle weights while you walk. This method helps burn a lot of calories and build muscle.

Although this exercise can help increase joint strength and endurance, increase bone density, it is important to be careful not to lift weights that are too heavy, which can lead to injury.

Walking in silence

Silent walking, as the name suggests, involves moving without any distractions, such as listening to music or podcasts. This practice helps the practitioner become more connected to their surroundings and themselves.

By focusing on your breathing and body movements, silent walking helps clear your mind, reduce stress, and balance your emotions.

A study published in 2022 by Science Daily found that taking a silent walk in nature for an hour reduces stress in the brain. The study also found that walking in nature increased laughter, concentration, and reduced high blood pressure.

Source: https://laodong.vn/suc-khoe/5-kieu-di-bo-giup-giam-can-nhanh-chong-1373487.ldo