To increase exercise effectiveness and burn more calories, you can apply a 6-step workout plan.
Step 1: Practice walking at a comfortable pace
Start by walking at a steady, comfortable pace for about 10 minutes each time. Then, gradually increase the time until you can maintain continuous walking for 30 minutes each day at the desired pace.
Step 2: Maintain moderate to fast pace
When you are used to walking for 30 minutes a day, increase your speed to moderate to fast. This helps improve endurance and burn energy more efficiently.
Step 3: Change terrain
Walking on steep or sloping terrain helps increase heart rate, thereby promoting metabolism and burning calories. This activity also activates the lower body and core muscle groups, contributing to improving strength and mobility. You can adjust the slope of the treadmill or find sloping roads and hills in your area.
Step 4: Climb the stairs
Try combining climbing stairs during walking. You can find stairs in parks, stadiums or gyms and climb after every 10 minutes of walking during a 30-minute workout.
When you get used to it, gradually increase the frequency to every 5 minutes for about 6 rounds. This exercise helps strengthen your legs and increase heart rate.
Step 5: Practice over time
Apply the rhythmic walking method. For example, accelerate for 1 minute and then return to a moderate pace for 4 minutes, repeating 6 times. When you get used to it, you can increase the fast walking time to 2-4 minutes and reduce the slow walking time, thereby improving endurance and training efficiency.
Step 6: Increase speed or try running lightly
When you are used to higher intensity, you can replace fast walking with light running in short intervals. Then return to walking at a moderate pace to recover. This exercise helps improve fitness and increase calorie consumption.
