Every day, I receive numerous inquiries about "weight loss," most of which revolve around:
🧐 "Exercise for weight loss is so tiring."
🥹 "I don't like getting all sweaty."
🫠 "My knees hurt, and with my weight, I really don't want to run!"
But guess what? To lose weight or simply to get fit, you don't have to push yourself to exhaustion. There's a method that can not only improve our health but also yield remarkable weight loss results—sometimes even better than running! That method is
brisk walking.
Haha, how can walking help with weight loss? What level of exercise does it provide? How is it different from running?
Today, I'll systematically explain how to use brisk walking as a form of exercise.
Brisk Walking vs. Running: Easier to Persist With and Comparable Fat-Burning Efficiency
Brisk walking is a great way to combine the elements of 'walking' and 'running.'
🙆♀️ The Calorie Burn of Brisk Walking Is Not Insignificant
You might think, "I walk every day, how many calories could I possibly burn?" In fact, the calorie burn from 'serious brisk walking' is not low:
A person weighing 60 kilograms can burn approximately 300 to 400 calories by walking briskly for one hour. To burn the same amount of calories, you would need to jog continuously for 30 to 40 minutes. Doesn't that make running seem a bit daunting?
🙆♀️ Brisk Walking Has Almost No Threshold, and It's Doable Anytime, Anywhere
Unlike cycling, swimming, weightlifting, and other 'threshold' exercises, brisk walking requires almost no prior learning or practice. Just start walking, and you're on your way to getting a workout.
Many athletes also choose to walk briskly after high-intensity aerobic exercises to help their bodies recover better.
So, even if you're someone who regularly exercises, you can consider 'brisk walking' as an active form of rest, scheduling a 'brisk walking session' on your rest days.
🙆♀️ Brisk Walking Is Easier to Stick With, Especially for Beginners and Those with a Larger Frame
Indeed, compared to running, brisk walking may be less efficient in fat burning, but it has a lower intensity and impact, making it easier to maintain and reducing the risk of injury. It's very suitable as a daily exercise routine to incorporate into your life.
Many indoor brisk walking fat-burning exercises can also be a great choice for fasting aerobic workouts.
For older individuals or those with a larger frame who are concerned about joint stress, brisk walking is more suitable than high-impact exercises like running or aerobics.
These 3 Points Make Brisk Walking More Efficient for Body Shaping
So, as you can see, brisk walking is suitable for a wide range of people and can be easily integrated into various scenarios, such as fasting aerobics and midday walks.
For those who commute to work or school every day, simply making a few adjustments to your regular walking can yield twice the result with half the effort. Isn't that great?
Now, you might be thinking: "Great! I've got it, I'll go for a brisk walk tonight!"
Hold on!
Brisk walking is not exactly the same as 'walking quickly.' To walk briskly more efficiently and achieve better fat-burning and body toning, pay attention to these three points:
✅ Larger Strides and Faster Cadence:
You can take bigger strides than usual and increase your cadence when brisk walking. The ideal cadence for brisk walking is about 120 to 135 steps per minute.
✅ Correct Upper Body Posture, with Arm Swing:
When brisk walking, maintain the correct body posture. Don't just focus on your legs; make sure your upper body is also engaged:
- Keep your shoulders relaxed, back straight, and abdominal muscles tightened.
- Let your arms swing naturally. If you're walking at a faster pace, swinging your arms can also help maintain balance.
✅ Monitor Your Heart Rate and Perception, Adjust Your Walking Speed:
While brisk walking, you can use a sports watch or fitness band to monitor your heart rate. It's best to keep your heart rate within 60 to 75% of your maximum heart rate (calculated as 220 minus your age).
At this intensity, you should feel 'slightly out of breath but still able to have a conversation.'
Don't underestimate brisk walking; if you can consistently follow these three tips and maintain a brisk walk for 20 to 30 minutes, you're sure to break a light sweat.
For those just starting out with exercise, I recommend starting with 10 to 15 minutes of brisk walking and gradually increasing the duration until you can comfortably walk for 30 to 60 minutes.
If you've fully adapted to brisk walking (for example, if walking for an hour feels completely effortless to you), you might consider incorporating other elements to increase the challenge:
✅ Try Incline or Stair Training:
You could choose some incline on a treadmill at the gym, or alternate between brisk walking and slow walking to increase the challenge.
✅ Combine with Strength Training, Yoga, or Pilates:
In addition to brisk walking, you can add strength training, yoga, or small dumbbell exercises to increase your overall metabolic rate and muscle mass, further enhancing the weight loss effect.
