It is well known that walking is the ideal exercise to help you lose weight, lower your blood pressure and improve your cholesterol levels. You can practice anywhere and at any time, and the risk of injury is very low.

If you want to raise your pulse and encourage weight loss while walking, all you need to do is follow the advice we give you below:

1. Speed up

If you raise your pace by around 1-2km/h (around 1mph) and make your steps faster your heartrate will go up and you will burn more calories. This is also a good change to vary your speed, like you would with interval training. Speeding up several times for around 30 to 60 seconds will improve your workout even more. Asics_SS16_TrailRunning_05_LR

2. Change your perspective

Changing the slope gradient while you walk does not just apply to the treadmill. Going up hills or even mountains will burn extra calories and work your muscles more. It also makes your workout a little more interesting.

Kelsey Clausen. Mike Foote. Seth Swanson. The North Face Spring 2016 Running. Montana. Photographer: Greg Mionske. The North Face Rights Expire: 09_01_17.

3. Carry more weight

Walking or running is a weight-bearing exercise as you move your own body weight forwards or even upwards. If you want to make your workout harder, wear a rucksack filled with water bottles to increase your weight. Even better, of course, would be a weight vest, as these distribute the weight more evenly.

4. Walk to the beat

Especially if you find it difficult to follow a particular pace, it will be really helpful if you listen to your favourite music with your headphones. Like this you can follow the beat and stick to a pace. Moreover, studies have shown that listening to music during a workout improves performance and stamina. Asics_SS16_FuzeX_04_LR

These were just four quick and easy ideas to improve your walking or running workout. Do you have any suggestions of your own?

Source: Fitbit