Burn your Calories By Walking

Smart watches

Before walking,wearing a BP doctor watch to record your data about blood pressure, heart rate,blood oxygen,etc.

Walking is the most popular form of physical activity, and for good reason. It's easy to do, requires no special equipment, and comes naturally to most of us. That's good news, as research has found that just taking regular walks can reduce your risk of disease and prolong your life.

But the benefits of walking don't stop there. You can turn your walking exercise into a muscle-building and fat-burning exercise with a few simple adjustments. Try going to a local trail or park to try these.

walking to lose weight
While many people walk to improve their fitness, others can improve body composition by reducing excess body fat and increasing muscle mass. When combined with a healthy diet, walking can have a direct impact on body composition, especially when it comes to stubborn belly fat.

A study comparing two groups of women found that those who combined dietary changes with walking 1 to 2 miles a day were able to reduce abdominal fat cells by up to 18 percent over four months, while those who changed their diets but did not walk of women's waistlines did not change.

The reason behind this may have to do with the body's response to continuous walking. Lindsay Allen, M.D., owner of RDN, explained: "We burn fat when we walk, but even better, constant walking allows our bodies to better utilize fat for fuel, which Means we can burn fat better even when we are resting." Restoring nutrition, strengthening your body. But as Allen points out, "You can't build or build muscle by walking alone." To do that, you need to take your walking program to the next level.

Take your walking exercise to the next level.
Walking at a consistent pace will definitely bring health benefits. However, if you really want to minimize fat and muscle, you'll want to step up your walking game. Therefore, you need to add HIIIT to your walking exercise. "Adding HIIT exercise to your walking routine is a great way to increase metabolic burn while incorporating strength training into your movement," explains nutrition and wellness expert Elizabeth Shaw, MSc, RDN, CPT and Author of air frying cookbooks.

HIIT involves combining short, high-intensity workouts with low-intensity "rest" periods to maximize your fitness. "Combining short intervals, like HIIT with weight lifting, not only accelerates fat loss, it also helps you release growth hormone, which allows us to build muscle and stimulate fat burning," Allen explains.

How to Incorporate HIIT into Walking Exercise
To create an effective HIIT walking workout, you don't need special equipment or a gym membership. You can implement an effective routine by simply using your body weight to strengthen and tone your muscles while burning fat. Whether you're taking advantage of external terrain, such as going uphill quickly at set intervals, or incorporating a variety of weight exercises throughout your walk, you can get effective results.

"Depending on an individual's fitness level, I like to add 3 to 4 sets of exercise to my 60-minute walk," Shaw shares. His successful HIIT exercise formula includes mixed-weight exercises such as burpees, push-ups, lunges, and squats. "These are great weight-bearing exercises that can easily increase the intensity of walking by raising your heart rate," she adds.

What will this formula look like when put into practice? Shaw recommends that these weight exercises should start out in three sets of 2 to 3 reps of 8 to 10 reps each. For example, her recommended HIIT walking workout is as follows:

Interval #1:
brisk walk for 20 minutes
Stop for the following two exercises: 8 burpees, 8 push-ups, 8 lunges, or 8 squats.

Interval #2:
brisk walk for 20 minutes
Stop for the following two exercises: 8 burpees, 8 push-ups, 8 lunges, or 8 squats.

Interval #3:
brisk walk for 20 minutes
Stop for the following two exercises: 8 burpees, 8 push-ups, 8 lunges, or 8 squats.

As your fitness level improves, Shaw recommends getting in more reps and workouts until you're on your way to 4 workouts every 20 minutes.

By combining HIIT and weight training, you can turn a standard walk into one that helps you build muscle while burning fat. But as with any exercise, be sure to check with your doctor before starting or changing your exercise program to make sure it's safe for you.