Burn 600 Calories in a 60-Minute Workout With Jeanette Jenkins
Burn 60% More Calories On Your Next Walk
Crank up the incline on your treadmill, and firm up your butt. You'll also rev up your calories burned walking by up to 60%. And when you come back down to earth, walking will feel easier.
To safely take your walks to the next level, here are some guidelines from Kara Witzke, PhD, associate professor of exercise science at Norfolk State University in Virginia.
Don't lean.Maintain an upright posture; keep your shoulders over your hips; your hips over your ankles.
Start easy.Do a 5-minute slow walk and then a 10-minute brisk pace before adding your first hill.
Go 5 and 5.Alternate 5-minute hills with 5 minutes of level walking. Repeat as often as you like. Cool down for 5 minutes.
Inch up.You may only be able to walk a 1% incline initially. The key is to maintain the same speed during the hills as you do with no incline. Aim for a 3.5 mph speed, and keep your hills moderate; a 5% incline is a great goal, and go no more than 7%. (Steeper inclines put too much strain on your back, hips, and ankles.)
Stretch longer.Spend at least 10 minutes afterward on your lower body, back, and shoulders.
Do every other day.Rest your muscles for 48 hours between hill workouts.
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