Rucking Walking (weighted walking)
Rucking is understood as walking with weight on the shoulders, often using a backpack with a weighted object. You can put some dumbbells, books or other items in the backpack according to your needs without straining your shoulders.
This walking method can promote high calorie consumption compared to normal walking, helping to speed up the weight loss process. This exercise also helps to lose weight and makes the body healthier.
A study published in the Journal of Clinical Medicine found that walking with weights on your shoulders can help burn more calories, work more muscle groups, and boost your body's metabolism.
Fast walking
To address the need to lose weight faster, increasing your walking speed is the most effective method. Research published in the journal Medicine & Science in Sports and Exercise found that people who increased their running speed burned more calories. This suggests that speed is directly related to the number of calories a person burns during exercise.
Moreover, when you increase your running speed, your heart rate will increase, pushing more blood flow to the heart, helping to improve blood circulation throughout the body. Walking briskly for 30-40 minutes every morning is the perfect way to lose weight and stay in shape effectively.
Walking and jogging
This style of walking involves alternating between running and walking, which is not only more effective for weight loss and belly fat reduction, but also reduces pressure on muscles and joints compared to just running.
Depending on each person's health, if you choose to walk normally, it will not be very effective in losing weight. But running continuously and too hard will affect your health. Therefore, walking combined with running is a method to help the body regulate the intensity of exercise and also promote faster weight loss.
Walking backwards or walking backwards
Walking backwards can help you lose more weight than walking slowly forward. This type of walking requires more effort to maintain balance, burning more calories than walking forward at the same speed.
According to the American Academy of Sports Medicine (ACSM), brisk walking burns 4.3 METs (metabolic equivalents), while walking backwards burns 6.0 METs. Thus, walking backwards is also effective for older adults and people with osteoarthritis because it puts less pressure on the knees and is also beneficial for brain health.
Nordic walking technique
Nordic walking is a walking method using poles, which can be a great way to work your upper body in addition to your legs, burning 20% more calories than normal walking, aiding weight loss.
This type of walking can relieve tension from the neck, shoulders, and also help improve posture and gait. Walking with a cane is considered a good muscle exercise for the shoulders, arms, torso, legs… and brings significant calorie burning benefits.
According to Harvard Health, Nordic walking can reduce body fat, LDL (bad) cholesterol and triglycerides, waist circumference, and increase HDL (good) cholesterol.
