December 12, 2008, Newsletter Issue #133: Rev it Up: Burning More Calories While Walking

Tip of the Week

Since walking is considered a low intensity workout, if you are interested in weight loss, you might need to do a few things to rev up the intensity. Here are some ideas.Pick up the Speed: Do the math. If you walk faster, you will burn more calories per minute.Try some Intervals: If you are not quite ready for speed walking, you can practice speeding up for three-minute intervals dispersed throughout your workout.Go climb a hill: Walking up hills burns more calories than walking on the flat surfaces. It works wonder on toning your gluteals muscles.Take a Hike: At altitudes over 5,000 feet, your body will burn about 30 calories more per hour. Also, the physical challenges involved in hiking will burn a few extra calories.Get a set of hiking poles: Walking poles such as Leki or Nordic Walker have been shown to increase caloric expenditure.Wear Comfortable Shoes: Shoes that don’t quite fit right can cause you to walk more slowly, which will in turn burn less calories.Wear Appropriate Clothing: Your walking clothing should allow you to move freely, thereby making movements that are big enough to burn sufficient calories.Take Bigger Strides: Larger strides use more muscle groups, and therefore burn more calories.Use Your Upper Body: Once again, the more muscles you use, the more calories you will burn.

If you have been inactive for a significant period of time, some of these measures may be too challenging. In that case, try to increase the duration of your walking workout.

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