Avoid this walking mistake, suggested by a coach, and consider these three alternative strategies to maximize calorie burn during your walk:
In a fresh insight from walking coach Joyce Shulman, author of "99 Walks That Will Change Your Life," an advice against using wrist weights and ankle weights during walks has been shared. Shulman expresses her disapproval of these accessories, stating that they interfere with the natural gait and put unnecessary strain on shoulders and knees.
Instead of relying on wrist and ankle weights to make walks more challenging and boost calorie burn, Shulman offers alternative and safer methods.
The first recommended method is rucking, an exercise in which a weighted backpack is used. A backpack specifically designed for rucking distributes weight evenly, providing safety for the spine while allowing for the addition of load progressively. Unlike carrying dumbbells or water bottles in a backpack or wearing a weighted vest, rucking offers gradual, injury-minimizing resistance.
Shulman also encourages short bursts of movement, known as exercise snacking, to increase overall daily movement. These brief episodes of high-intensity efforts, such as squats, walking lunges, or overhead presses, can be added to a walk to boost its intensity and benefits while requiring only a limited time commitment.
Another technique to increase the challenge of walks is incorporating interval training, where you alternate between high-intensity (power walking) and low-intensity walking phases. Using landmarks or a timer, adjust the duration spent in each phase to find a comfortable rhythm. This method helps increase heart rate, boost endurance, and create a more interesting walking experience.
For those experiencing pain due to increased walking intensity, Shulman suggests using Aspercreme to help alleviate discomfort.
These techniques, while not specific recommendations from Shulman, can help make walks more challenging, boost calorie burn, avoid injury, and maintain proper gait. By continually looking for diverse, safe, and engaging ways to enhance walks, you can enjoy a more fulfilling walking practice without compromising health or comfort.
- To maintain a healthy and natural gait while making walks more challenging, one can explore methods like rucking with a weighted backpack or practicing interval training during walks.
- To further enhance the intensity and benefits of walks, incorporating short bursts of high-intensity exercise snacking or using a product like Aspercreme for pain relief can be effective additions to one's health-and-wellness routine.
