Are you stuck in the same cycle of walking for thirty minutes daily and not getting results? How can you intensify this walking exercise to ensure that you get the results you require? Here are some tips:
Change your routine
The body adapts to the regular workout routine, and it may no longer be effective after some time. This is why you have to perform above your baseline daily to trigger substantial changes to the body.
Try to increase your pace or walk on hills. This will force the body systems to respond. While doing this, pay attention to your heart rate because intensity is relative. Don’t force yourself to do more than what you can handle.
Try hill walking
You can walk up a hill without resting for about 15 minutes; your speed depends on how much you can do. Aim for a speed, which allows you to breathe hard. You will recover on your way down the hill.
Walk with higher intensity on the level ground
You can also walk faster than usual until you gasp for air. At this point, slow down and then speed up after recovering.
Other ways to add intensity include:
Lifting knees to hip level.
Doing shadow boxing
Wearing a weighted vest
Walking up and down obstacles like benches and rocks.
Rough walking
