散步时燃烧更多卡路里的8种方法

Lisa Fields
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散步时燃烧更多卡路里的8种方法

Adopting a日常步行习惯is a great first step toward改善整体健康。你可以随时随地做,,,,either solo, with亲人面对面,,,,几乎or with your四足的朋友。但是,要将休闲的漫步变成更具挑战性的努力,“您需要提高心率,这将燃烧更多的卡路里,”加利福尼亚州认证的私人教练比尔·丹尼尔斯(Bill Daniels)说。

要将您的步行步行到一个新的水平并扩大卡路里燃烧,请尝试健身专家推荐的这些智能策略:

1

SPEED UP

One simple way to burn more calories:加快脚步。You’ll go farther in the same amount of time. “Try to walk the same distance each time, but complete the walk slightly faster than the previous day,” suggests亚历山大·罗斯斯坦(Alexander Rothstein),,,,instructor and program coordinator of the New York Institute of Technology’s exercise science program. Not only does a轻快的步伐燃烧更多卡路里,但是研究表明,这也有助于长寿

2

引入间隔

许多人发誓间隔步行— adding short spurts of faster exercise to a regular-paced walk. In addition to burning more calories,you’ll stay more engagedbecause you need to pay attention to when to speed up or slow down.

“例如,以更快的速度步行30秒,然后减慢恢复速度90秒,然后来回交替。”Dani Singer,位于巴尔的摩的认证私人教练。

你可以also use external cues to time your intervals instead of a watch. “If you are outdoors, try speed-walking in between every other light post, or from one street sign to the next,” says Rothstein. “You can also try to以乐观的歌曲步行and control your high- and low-intensity intervals by speed-walking only during the chorus.”

3

上楼梯

上下台阶比在平坦的地形上行走更具挑战性,因为它需要您不经常使用的不同肌肉群。“与普通,轻快的步行相比,步行楼梯几乎可以燃烧的卡路里数量两倍。”健康的霍华德这是马里兰州哥伦比亚市的非营利组织,为社区提供健康和生活方式计划。尝试将楼梯纳入房屋内,或在公园或社区中使用室外航班。

4

寻找山丘

避免在地面上相对轻松行走的另一种方法:上坡。在您的附近寻找更高的海拔ramp up the incline on your treadmill。Doing so “increases the resistance of the exercise,” explains Singer. “It requires more strength in your legs, and it challenges your cardiovascular system more.”

相比之下,跋涉沿着山坡徒步可能很容易,但是有benefits to walking downhill, too。“It trains your body in deceleration, using different muscles and joints,” says Singer. “This is the number 1 function people lack as they age and is responsible for many falls.”

5

USE YOUR ARMS

尽管走路主要涉及您的腿,但添加手臂运动can add to exercise intensity and increase calorie burn. “动力步行通过以略微夸张的方式摆动手臂,”卡菲尔德说。“这种例程的力量将影响整个身体,这最终会增加卡路里燃烧。”

更大的影响,摆动你的手臂full height, reaching over your head. “When your arms are over your head, your heart rate will go up,” says Daniels. “You don’t need extra weights for this; just the motion of moving your arms up and down over your head will elevate your heart rate.”

6

越野

Leave the sidewalk (which can be hard on your joints) behind you, and opt for walks throughparks or other unpaved surfaces。“If you normally walk on concrete, try walking on grass,” saysSteven Mack,位于密苏里州哥伦比亚的私人教练和认证的力量和条件专家。“更多的力将被草地上的地面吸收。维持正常的步行时间将需要更多的努力。”诸如沙子等表面(if you live near a beach) can also be a great way to add variety and an extra challenge to increase your calorie burn.

7

CARRY SOME WEIGHT

提高推动前进所需的总重量有助于您的身体更加努力。戴加权背心or背包可以增加重量负荷而不改变重心。丹尼尔斯说:“当您增加体重时,您会增加步行的强度,从而燃烧更多的卡路里。”

8

ADD BODYWEIGHT EXERCISES

每当您等待越过街道或期间set intervals,,,,add体重运动额外的卡路里燃烧。“走路时,我总是合并lunges,,,,squatsand跳千斤顶大烧伤。”Maisha Wynn,,,,a Chicago-based lifestyle specialist who went from a size 20 to a size 4 and has kept the weight off. “Doing it every 10 minutes will not only burn more calories but also help修改您的新陈代谢。尝试在不停止的情况下进行每次练习30秒。”

最初发布于2015年11月,随附其他报告。

要变得更加活跃,请尝试设定一个简单的目标,以增加(并跟踪)您的日常步骤。去MyFitnesspal应用中的“计划”并选择一个28天的步骤计划来学习提示以促进您的活动。

About the Author

Lisa Fields
Lisa Fields

Lisa Fields is a full-time freelance writer who specializes in health, nutrition, fitness and psychology topics. Her work has been published in Reader’s Digest, WebMD, Women’s Health, Shape, Self and many other publications. A former lifeguard, Lisa swims regularly to stay in shape.You can read more of her work athttp://www.writtenbylisafields.com/

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