Beyond your weight and pace, other factors can increase your calorie burn while walking. Here are ways to make walking more vigorous health:
Try incorporating rolling hills into your walking route or walking on an incline on a treadmill.สมัคร UFABET
If you can’t maintain a brisk pace for your entire workout, consider walking intervals where you have hard effort mixed with recovery periods. For example, warm up at a 2.0 mph pace. Then for the rest of your walk, alternate a minute at a pace of 3.5 to 4.0 mph with one or two minutes at 2.0 mph.
More time on your feet will increase your calorie burn. Still, you may find it hard to get in longer walking sessions during the workweek. Try getting in some longer walks on the weekend, such as an hour or more.
Once you’re a walking pro, you may even want to add some jogging to your routine. Try a walk/jog approach, where you warm up with walking and alternate bursts of jogging with walking to recover. According to the American Heart Association. If a person weighing 100 lb jogs at 5 mph, they will burn around 362 calories per hour. This compares with 149 calories for an hour of waking at 2 mph.