How to walk to burn more calories and increase body endurance

In addition to walking enough steps every day to lose weight, the 5 methods below will help burn more calories and increase endurance for the whole body.

Nordic walking

Nordic walking is not a new sport , but it deserves to be mentioned because of the benefits it brings to the whole body. It is also considered a good choice to keep fit for the elderly, according to the Evening Standard (UK).

All one needs is a good pair of shoes and two specially designed walking sticks. The principle of this sport is to use the sticks to increase the intensity of the exercise - as the practitioner has to constantly move his two arms to move forward.

Nordic walking with 2 walking sticks helps maintain balance, reduces the risk of falls in the elderly

PHOTO: AI

“Nordic walking poles help with balance, activating the muscles in the legs, upper body and core,” says Carla Khouri, a climbing guide and outdoor sports instructor in the UK. “The great thing about this exercise is that it improves balance, coordination and strength, and reduces the risk of falls.”

Rolling

Rucking (also known as walking with a backpack or weighted vest) is a “2-in-1” workout that tones muscles and improves cardiovascular health.

This walking style has its roots in military training and builds endurance because it works the entire body, toning the muscles, working the legs, back and shoulders. The added weight also increases the efficiency of the heart rate and the amount of calories burned.

For beginners, it is best to experiment first to determine the appropriate weight for the body. In addition, to avoid the risk of injury, everyone should stretch thoroughly before and after exercising. Don't forget to maintain correct posture throughout the walking process to limit injuries to the back, shoulder and leg muscles.

6-6-6

The number-based fitness trends that are trending on TikTok right now are the “6-6-6” rule. This includes walking for 60 minutes at 6 a.m. and 6 p.m., warming up for 6 minutes before you start, and stretching for 6 minutes at the end. If you’re short on time, you can just walk for 60 minutes in 1 of 2 sessions.

The key here is consistency and discipline to maintain your motivation to exercise over the long term.

A brisk walk in the morning is highly effective, taking advantage of the fresh air.

PHOTO: AI

Combine with brisk walking

Brisk walking burns more calories and improves cardiovascular health. It has also been shown to reduce the risk of premature death by up to 11%.

People should start walking at a slow pace to warm up their muscles before increasing their speed. When walking briskly at a steady pace, you can reach about 4 miles per hour.

"Yoga" while walking

It may sound counterintuitive, but it’s the latest fitness craze. Google searches for “walking yoga” have skyrocketed in the past few months.

Walking yoga is a low-impact exercise that combines walking with breathing exercises and yoga poses. It is a great exercise if you often have to bend over or sit in one place for too long during the day.

To do this, you need to pay attention to your breathing and stride while walking, and incorporate yoga poses such as side stretches or gentle twists while walking. Then, you can find a quiet place and try holding simple standing yoga poses to support your body's balance, strength, and endurance.

Source: https://thanhnien.vn/cach-di-bo-dot-chay-nhieu-calo-tang-suc-ben-cho-co-the-185250511170758309.htm