Weight loss karne ke liye kya karein: Nowadays, the desire for fitness has become everyone’s priority. But when it comes to weight loss, people either get entangled in dieting or get caught in heavy workouts. In such a situation, a very easy but effective way has come out, interval walking. Neither a gym needs, nor expensive machines. Just you should have a little time, enthusiasm and habit of walking.
Interval walking is a technique in which you move at a faster speed for a few minutes and then a few minutes at a normal speed. This change acts like jerking your body, which increases the process of calorie burning and the metabolism remains active for a long time. Not only this, it also helps in improving the quality of your sleep and increasing heart health.
How does interval walking burn fast?
When you move at the same speed, the body gradually suits that speed and the process of calorie burn becomes stable. But in interval walking, when you change the fast and slow pace again and again, your body goes into active mode repeatedly, causing more calories and fat burns.
For example, you walk 3 minutes normal, then 2 minutes fast walk. It will be considered a set. Doing 4-5 such sets of 20-30 minutes a day can double your weight loss speed. This is a walking version of high intensity interval training (HIIT), which can be done by a person of any age.
This simple routine is a boon for the heart
Interval walking is not only effective in fat burning, but it is also a tremendous beneficial for heart health. When you move fast, your heart pumps faster and it becomes normal when it moves slow. This process strengthens your heart muscles, controls blood pressure and helps to keep cholesterol level balanced.
According to doctors, interval walking at least 5 days a week can reduce the risk of heart stroke and heart diseases by 30–40%. Especially after the age of 30, adopting this habit regularly can provide long -term benefits.
If you do not sleep, do interval walking
If you are also struggling with lack of sleep or insomnia, then interval walking can become a boon for you. This balance of fast and slow walk controls your body’s energy and reduces mental stress. This process prepares your brain to shift to “sleep mode”.
Research has shown that people who do interval walking daily have deep sleep and have seen improvement in sleep quality up to 50%. Especially for office workers or screen-time, this habit is very effective.
How to do interval walking? Follow these simple steps
Start with warm -up, walk at a normal speed of 2 minutes.
Set 1:
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Walk fast 3 minutes (should be a little sweat)
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Walk 2 minutes normal
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Repeat 4-5 sets.
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Finish from cool down walk and stretching.
Initially do only 15-20 minutes and gradually extend the time. This exercise is also safe for those who have a knee problem or who cannot do heavy workouts.
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