The next step in your weight loss journey could be a walk in the park.
Studies have shown that people who walk 10,000 to 12,000 steps a day have a lower body mass index and body fat percentage. Those who incorporate interval training into their regimen may find themselves in a better position to lose weight.
“The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system,” Denise Miklasz, a personal trainer at Illinois’ Northwestern Medicine Crystal Lake Health & Fitness Center, told PopSugar in an interview that resurfaced Monday for World Obesity Day.
Miklasz recommends adding 30- to 60-second bursts of faster walking every three to five minutes, followed by a 30-second cooldown stroll.
Carrying weights or walking uphill may help you achieve your fitness goals faster, she added.
“An interval-training workout will continue to burn more calories after your workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. EPOC is sometimes referred to as the ‘afterburn effect,’” Miklasz explained.
The old rule that 3,500 calories equals a pound of fat has been debunked in recent years because the formula doesn’t take into account a person’s metabolism and body composition — but you do need to have a caloric deficit to lose weight.
“Combining exercise with a healthy diet is more effective than restricting calories alone. Exercise can help you maintain and increase lean body mass, which results in a larger calorie burn per day,” Miklasz noted.
Whether or not you embrace interval training, walking is an effective weight loss strategy with health benefits such as lower blood pressure, enhanced mood, increased bone strength and better digestion, Good Housekeeping reports.
Timothy Burnett, an instructor of kinesiology at Oregon State University — Cascades, told the outlet that, on average, people lose about 100 calories per mile whether they are running a marathon or walking leisurely.
“The ‘average person’ in these studies is a man who weighs 150 pounds,” he explained. “So, if you weigh more than that, you will burn more than 100 calories per hour and if you weigh less, you’ll have to walk farther to burn the same number of calories. The more you weigh, the more mass you have to move around, meaning you’ll burn more calories.”