Walking up hills helps you slim down.
If you want to whittle your middle, try walking, which is an excellent exercise that almost anyone can perform. Though you can't spot reduce a single part of your body, you can eventually lose that spare tire by walking regularly. If you walk far enough and with sufficient speed, you'll burn plenty of calories. Combine that exercise with a sensible diet and you should start dropping pounds at a steady rate.1.
Walk up hills. Moving against gravity requires more energy than walking across a flat surface. Make hills 25 to 50 percent of your walking distance.2.
Perform interval training by alternating moderately-paced strolling with short bursts of fast-paced walking. For example, walk at your normal pace for three minutes and then walk quickly for one minute. Continue the pattern for 20 to 30 minutes. Though you may set up the intervals any way you wish, you'll burn more calories by incorporating as many fast intervals as possible.3.
Walk on your heels for intervals lasting 20 to 30 seconds. Heel walking burns extra calories and helps to tone your legs.4.
Walk on the balls of your feet for up to one minute at a time.5.
Swing your arms while you walk, even when you're walking fairly slowly. The extra movement burns additional calories.6.
Walk backward for part of your session. Performing unfamiliar movements forces your body to work harder than usual.7.
Incorporate extra walking into your daily routine. If you normally take an elevator at work, for example, use the stairs instead. Or take extra steps by parking farther from the entrance of malls and other stores.
- Use a treadmill if you can't walk outdoors. Swing your arms as you walk instead of resting them on the handrails. Increase the treadmill's speed periodically to interval train. Raise the incline to mimic hill walking.
- Warm up for at least five minutes before you walk. Strolling at about half your normal walking speed is a good way to begin your session.
- If you weigh 155 pounds, you'll burn 149 calories by walking for 30 minutes at 3.5 mph. Increase your speed to 4.5 mph, which is equivalent to a 13-minute-mile pace, and you'll burn 186 calories in a half hour.
- You'll have to create a deficit of 3,500 calories to lose one pound. It's best to reach this deficit with a combination of diet and exercise. Cut back on your calorie intake by modifying your diet to make it more healthful. A safe weekly weight loss goal is one to two pounds.
- Consult a physician before starting a new diet or exercise plan.