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Monday, 13 May 2019

7 Common Mistakes to Avoid when Walking for Weight Loss

Putting one foot in front of the other is not all it takes to lose weight through walking. You must pay attention to your posture, arms, pace and so on.
Luckily, most walking mistakes are incredibly easy to fix. Don’t be surprised if you burn 50 percent more calories than you usually do on your next walk by simply avoiding the mistakes below.

1. WALKING AT THE SAME PACE ALL THE TIME

Most walkers don’t pay attention to their walking pace. As a result, they never improve their fitness as fast as they should.
Pay attention to your walking pace as much as runners do to their speed. Know how long it takes you to walk a mile and aim break that record week after week.
Walking at a fast pace allows you to walk longer distances and burn more calories.

2. FORGETTING TO CHECK THE PEDOMETER

The pedometer is undeniably one of the best walking tools, but it won’t miraculously help you walk more steps, especially if you forget to check it as the day goes by. 
Checking your pedometer reminds you to stay active. Feel free to set alarms if you keep forgetting.

3. NOT TAKING ADVANTAGE OF INTERVAL WALKS

Increasing your pace is amazing, but you must harness the power of interval walks to take your fitness to the next level. Research shows interval walks burn more fat and control blood sugar levels.
In this study, participants who used interval walks burned 20 percent more calories than those who walked at a steady pace.
If you’re out of shape, walk at maximum intensity for one minute and then walk at a moderate pace for two minutes. Keep alternating the pace throughout your workout.
Fitter people can walk at maximum intensity for three minutes followed by two minutes of moderate pace.

4. AVOIDING THE HILLS AND STAIRS

Hills are a fitness goldmine. They burn many calories and build leg muscles. Instead of using the same route every day, walk up hills once or twice a week.
Stairs offer unbelievable benefits, as well. They strengthen your core and lower body. In fact, you can transform your body using this stair climbing challenge alone.
Lastly, if you’re walking on the treadmill, set it on the incline.

5. IGNORING YOUR ARMS

Do you just let your arms hang while walking or, even worse, put them in your pockets?
Stop doing that! Instead, bend your elbows at 90 degrees and then swing your arms back and forth, as you walk. Using this simple technique will allow you to burn more calories and tone your arms and shoulders.

6. WEARING THE WRONG FOOTWEAR

Wearing the wrong walking shoes leads to soreness and injuries. Your feet should feel comfortable and well supported while walking.
Since walking shoes are not very expensive, grab a pair if you don’t already have one. Note that it’s safer to wear boots if you’re going hiking.

7. BELIEVING WALKING MYTHS

Do you believe you have to walk 10,000 steps to lose weight through walking? Well, you’ve fallen victim to this common walking myth.
While 10,000 steps is a great goal, it’s not necessary for weight loss. You can lose weight by simply walking an extra 200-300 steps every day. Gradually continue to increase your steps.
In fact, trying to walk 10,000 steps too soon can lead to fatigue, demotivation and injuries. Ease into walking, and stay consistent.

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