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Walk on a path when trekking on a hill.
Walking up hills increases your energy expenditure, which helps you burn calories and gain muscles. To lose weight, you should burn more calories than you consume daily by eating healthy and working out. Not all hills are built the same -- some provide more incline than others, which affects how many calories you burn per hour. Contributing factors include your walking pace, your exercise duration and the level of incline -- a higher inclination provides more resistance. With a consistently healthy diet and exercise schedule, you can begin to burn calories today.1.
Wear the appropriate gear for walking outdoors. Recreational Equipment Inc. recommends wearing trail runner shoes or light hiker kicks for natural path walking. Lightweight trail shoes provide lateral support and comfort for outdoor walking.2.
Choose a safe and effective location. Select a hill in your vicinity with a walking path or hiking trail. According to the American Heart Association, hills with uneven terrain, loose rocks, tree roots and concealed holes can lead to ankle injuries.3.
Warm up before you begin your walking exercise session. The National Health Service (NHS) recommends you march on the spot for two minutes. Bring your legs up to your waist and pump your arms forward in conjunction with your marching. Perform hill digs for 60 seconds, which entails placing alternate hills to your front with your toes pointing toward the sky. Do knee lifts for 30 seconds, followed by 10 repetitions of shoulders rolls -- two sets -- and knee bends.4.
Brisk walk with the proper technique and form. Swing your arms to your sides, bending your elbows to a 90-degree angle. Keep your shoulders and back straight, facing forward at all times. Let your feet roll from your heels toward your toes and push off from the balls of your feet. Avoid twisting your waist and bringing your arms across your body.5.
Have at least three brisk walking sessions per week. Mayo Clinic notes that this could help you burn about 150 calories a day by brisk walking for 30 minutes -- possibly more by walking up hills. You need to reduce your calorie intake by 500 calories per day to lose a pound a week; therefore, you can add two 30-minute walking sessions daily to your workout routine and reduce your caloric intake by at least 200 calories.
- Trail runner shoes
- Drink plenty of water and consume a diet high in protein with portions of fruit, green vegetables and complex carbs for energy.
- Consider adding strength-training sessions to your workout regimen to support your hill walking.
- Avoid bending too far forward or slouching when walking up hills. Keep your back straight at all times, bending slightly forward.
- Consult a doctor if you take any medication or suffer from a condition that may affect your ability to exercise regularly.