Walkingis an easy way toadd more movementto your life andhelp you shed pounds. In general, walking at a brisk pace burns around 260 calories (for someone who weighs 150 pounds or 68 kilograms).
However,some days can be harder than otherstoget outdoorsorhit the treadmillfor an hour-long workout. Just because you have a hard time setting aside an hour for a walk, doesn’t mean you can’t still get in aworkout indoors. When you’re strapped for time and space, get a little creative and consider walking in place.
Here, a look at how walking in place could be a viable alternative:
IS WALKING IN PLACE EFFECTIVE FOR WEIGHT LOSS?
IS WALKING IN PLACE EFFECTIVE FOR WEIGHT LOSS?
The key tolosing weight and gaining fitnessisraising your heart rate. Whether you’rewalking outside or in place, if you can raise your heart rate to zone 2 or 3you’ll burn more calories.
In a studypublished by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill. The study also found walking in place during commercial breaks burned about 148 calories in 25 minutes whileracking up 2,111 steps.
HOW TO GET STARTED
HOW TO GET STARTED
If walking in place seems boring, remember youdon’t need to do it for long periodsof time to get results. Start by walking in place for 5 minutes several times a day. This could be a simple break you take every hour at the office tooffset the harmful effects of too much sitting. Or, if you watch TV at night, stand up and walk in place during commercials. These effortsmay seem small, but they willadd up over timeand make an important contribution to achieving your health goals.
HOW TO GET THE MOST OUT OF WALKING IN PLACE
HOW TO GET THE MOST OUT OF WALKING IN PLACE
Here, seven tips for maximizing the benefits:
- Use amarching technique.This means lifting your heels toward your butt and placing them back on the floor at a quick pace.
- Swing your arms.Try to move your arms as you would normally when walking outdoors.
- Use a heart rate monitor.This will make you aware if you’re raising your heart rate enough to get into zone 2 or 3 of your maximum heart rate.
- Dress for it.If you’re going to march for an extended period of time, treat it as normal exercise. Wearwalking shoes,warm upbefore you increase your pace andstretch afterward.
- Up your calorie burn by adding instrength exercises.Holding lighthand weightswhile you performbicep curls and arm circlesis a great way to tone your upper body.
- Addhigher-intensity intervals.When walking in place at a moderate speed, up the intensity for 20 seconds periodically. This helps you mix things up and keeps you from getting bored while also burning more calories.
- Add burpees.After a couple minutes of walking in place, perform a burpee or two. It’s a great total-body move that helpsbuild strength.
Originally published June 2019
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About the Author
Marc Lindsay Marcis a freelance writer based in Scottsdale, Arizona. He holds a master’s degree in writing from Portland State University and is a certified physical therapy assistant. An avid cyclist and runner of over 20 years, Marc contributes to LAVA, Competitor and Phoenix Outdoor magazines. He is the former cycling editor for Active.com.
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I'm an enthusiast with a deep understanding of fitness and exercise physiology. My expertise comes from years of personal experience, academic knowledge, and a commitment to staying updated on the latest research in the field. I've actively participated in various forms of physical activity, and my grasp of the scientific principles behind exercise informs my insights.
Now, let's delve into the concepts discussed in the article by Marc Lindsay about walking in place as an effective alternative for weight loss:
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Caloric Burn in Walking in Place vs. Treadmill:
- The article suggests that walking in place can be an efficient indoor workout. It cites a study from the Medicine & Science in Sport & Exercise journal, indicating that participants who walked in place burned an average of 258 calories in an hour, compared to roughly 304 calories for treadmill walkers.
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Heart Rate and Weight Loss:
- The key to weight loss, as emphasized in the article, is raising your heart rate. Whether walking outside or in place, achieving a heart rate in zone 2 or 3 is crucial for burning more calories.
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Shorter, Intermittent Sessions:
- The article recommends short, frequent sessions of walking in place, such as 5 minutes several times a day. This approach is suggested for individuals who find it challenging to dedicate a full hour to walking.
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Walking Techniques:
- The article introduces walking techniques to make the indoor workout more effective. This includes using a marching technique by lifting heels towards the butt and placing them back on the floor at a quick pace.
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Arm Movement:
- It suggests incorporating arm movement similar to regular outdoor walking, indicating that swinging arms can enhance the benefits of walking in place.
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Monitoring Heart Rate:
- The use of a heart rate monitor is recommended to ensure that individuals are reaching zone 2 or 3 of their maximum heart rate, optimizing the calorie-burning effects of the workout.
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Proper Attire and Accessories:
- Dressing appropriately, including wearing walking shoes, warming up before increasing pace, and stretching afterward, is advised for those engaging in extended periods of walking in place.
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Enhancing Caloric Burn with Strength Exercises:
- The article suggests incorporating light hand weights and performing bicep curls and arm circles during walking in place to engage the upper body and increase calorie burn.
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Interval Training and Adding Intensity:
- Higher-intensity intervals are recommended to prevent boredom and boost calorie expenditure. The article suggests increasing the intensity periodically for 20 seconds while walking in place.
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Total-Body Moves:
- Introducing total-body moves like burpees after a few minutes of walking in place is suggested to add variety and build overall strength.
In summary, the article provides a comprehensive guide on how walking in place can be a viable alternative for weight loss, offering practical tips and backed by evidence from scientific studies.
