6 top tips on how to get more out of your walks
tone up and burn more calories every time you walk
walking is one of the best exercises that we can do
walking is in fact the most natural exercise for your body and the great thing is it’s absolutely every single fitness level and when you walk you turn up you’re
also going to be helping to burn off excess body fat it’s great for your
health your well-being and the brilliant thing is with walking we can do it
anywhere so it’s great to squeeze in your lunch hour before work after work
and i’m going to share with you
six tips that you can use it just means you’re getting more out of your walks
so tip one that we’re going to look at how to power can with good form so the
first thing we’re just going to look at doing is when you swing through with
your arms what’s really important is keep those elbows pointing directly
backwards you want to avoid your elbows flaring out to the sides and the next
thing is always just focus on when you take a strike just keep your steps
within a comfortable range of motion also be sure to keep your hips nice and
level and then finally with your hands what you want to do is you don’t want to
have a really tightly clasped fist but just make sure that your hands and
lightly corrupt and then finally with your chin your head you want to be
looking ahead and your chin should be parallel to the floor and that is simply
how you compare walk with good technique so tip number two is a turn up your
speed and I think this is a really important one how you can easily gauge
the speed you’re walking out so let’s look at strolling so think of this on
average this would be as if you’re just window-shopping and so that’s a really
slow speed and that you would be burning approximately only about 230 calories
per hour so then the next bead up from that would be what we call a a brisk
pace now this would be at a walking pace that you would be able to actually quite
easily hold a conversation and this source of pace if you think about it if
you could be walking and talking on the phone then that pace you’d be burning
approximately 340 calories an hour and then the next speed would be power
walking so with power working this would be at a speed that you would find it
hard to hold a full conversation and I think it’s so important really know your
speed because this is where you can then increase your walking calorie burn so if you’re
aware that you’re taking a stroll or a brisk walk you need then push up to a
powerful because that way you can burn off approximately 560 calories and our
tip number three
why not tone while we walk so it here are a couple of exercises that you can
do to turn up your upper body whilst you’re walking and this way it
such as major burning few more calories so here’s one exercise where you
literally just draw your arms in together you have them out at the side
and keep your elbows in line with the shoulders this is great for helping to
lift the bust and turn through the arms that’s a really simple exercise that you
can add to a basic walk then you can also do a shoulder press just take your
arms above your head and what you could do is do 10 reps of each and just repeat
that several times
tip number four is add some sand or hills so walking in the sand works like
so much harder and it really will up that intensity of course other great
thing that you can do is literally find some Hills walking on inclines will also
increase your calorie burn so here’s a really good tip number five which is
beat your personal best so whatever he to his head out and walk as fast as you
can in 10 minutes then once you reach 10 minutes turn around then what you’ve got
to do you’ve gotta walk back to that start position that you started from
what you want to do it now in less than 10 minutes then tip number six is you
can work out your abs while walking so really good idea is due 10 second
intervals when whilst you’re walking you’re simply pulling your belly button
in tight your spine then you can do 10 seconds where you just release and then
you take it up again for another 10 seconds and you can simply keep
repeating that throughout your walk so do 10 seconds pulling the absent and
then 10 seconds release and do that several times and that wait you’re
telling your tummy while you’re walking
so there’s my six top tips on how you can get more out of everyone remember
it’s always a really good idea to stretch your legs afterwards and what
you can do as well if they’re feeling a little bit harder prevent muscle
soreness you could always use like a nice calling gel that’s a really good
one on a cooling gel which I’ll leave a link to in the description box below and
then I do have a walking book at which is walk off the weight in 21 days that’s
available in all good bookstores leave a link to that also blow and then if you
fancy having me coach you through your headphones i have created a 16-minute
inch lost audio work out where we do intervals so I’m just talking to you
through your headphones taking you out on a 16-minute inch loss workout that’s
available on my website for instant download and again I’ll leave a link
below so if you like the video please give it a thumbs up and if you’re not
already and don’t forget to subscribe to my channel