Tried uphill walking for weight loss? 4 ways it helps you get back in shape

While walking for weight loss can be beneficial, the rate at which you shed kilos depends on the number of hours you walk, the pace of your walk, and the way you are walking. Walking uphill is a great way to lose weight. Uphill walking can be considered one of the most basic exercises, but can surprisingly aid in weight loss as well as improving your fitness levels. This is one of the simplest and best way to burn more calories, engage more muscles, increase heart rate, and elevate metabolism, as compared to walking on flat surfaces. Read on to learn how to begin uphill walking for weight loss.

What is uphill walking for weight loss?

The term uphill walking for weight loss means walking on an incline. Setting the treadmill on an incline or walking outside engages more muscles, especially in the legs and glutes. This increases the amount of work performed by the body as compared to walking on a flat surface, as found in a study published in the journal Biology Sports. The more work engaged by the body, the more calories burned. Most importantly, as the heart rate and calories burned increase, so does the rate of weight loss.

Benefits of uphill walking for weight loss

Uphill walking offers a range of benefits that make it a valuable tool for weight loss and overall fitness. Here’s a breakdown of the key advantages:

1. Burns more calories

Walking uphill dramatically increases the calories you burn compared to a level stroll. This surge in calorie expenditure is primarily due to the added challenge of gravity. Your body must exert significantly more effort to propel itself upwards against this force. This heightened exertion translates to a greater demand on your muscles, leading to a more intense workout. Consequently, you expend more energy with each step, making uphill walking for weight loss a potent tool for calorie burning, as found in a study published by the Journal of Biomechanics.

2. Enhances your muscle engagement

Uphill walking significantly enhances muscle engagement, specifically targeting and strengthening your quads, glutes, and calves. This targeted muscle activation goes beyond just burning calories during the walk; it also plays a crucial role in elevating your resting metabolic rate, as per a study published by Gait Posture. By building these key muscle groups, you increase the number of calories your body burns even when you’re at rest. Essentially, the more muscle mass you develop through uphill walking, the more efficient your body becomes at burning calories throughout the day.

3. Improves cardiovascular health

Uphill walking significantly raises your heart rate, changing a simple walk into an effective cardiovascular exercise. This increased intensity develops your heart muscle, making it better at pumping blood. “By continuously exercising your cardiovascular system, you will notice a significant increase in total endurance, allowing you to participate in physical activities for longer periods without tiredness,” says fitness expert Mahesh Ghanekar. This improvement in cardiovascular health not only supports losing weight but also promotes a healthier, more active lifestyle.

4. Strengthens your lower body

Uphill walking is a targeted workout for the lower body, specifically strengthening leg muscles. “The incline especially targets and strengthens your quadriceps and glutes, which are required for forceful movement,” explains the expert. This focused strengthening increases total leg stability and power, resulting in superior balance and functional fitness. Regular uphill walking for weight loss can also result in visible gains in lower body strength and endurance, making daily tasks simpler.

Uphill walking for weight loss: How to do it?

Following an uphill walking for weight loss involves a gradual and consistent approach. Here’s how to do it:

• Begin with shorter durations and gentler inclines. If you’re using a treadmill, start with a low-incline setting. If walking outdoors, choose relatively small hills.
• Don’t push yourself too hard, especially in the beginning. Focus on maintaining good form and breathing.
• As your fitness improves, gradually increase the incline, duration, and frequency of your uphill walks.
• Before each uphill walk, perform a 5-10 minute warm-up exercise. This could include light cardio, such as flat-surface walking, and dynamic stretches like leg swings and arm circles.
  A good warm-up will prevent injury.
• Keep your back straight, engage your core, and look ahead.
• Use your arms for balance and added momentum.
• Take shorter, more frequent steps, especially on steeper inclines.
• Avoid leaning too far forward.
• Find hills or trails with varying inclines. Parks, hiking trails, and even residential streets can provide suitable options.
• Adjust the incline setting to simulate uphill walking. Treadmills allow for precise control over incline and speed.
• Wear supportive shoes.
• After your uphill walk, cool down with 5-10 minutes of light walking on a flat surface.
• Perform static stretches, focusing on your quads, hamstrings, calves, and glutes.
• Aim for at least 3-4 uphill walking sessions per week.
• Incorporate uphill walking into your regular fitness routine for sustained results.
• Listen to your body, and allow rest days.

Potential risks of following uphill walking for weight loss

It’s essential to be aware of potential risks to ensure a safe and effective workout. Here are some key considerations:

• Uphill walking increases stress on joints, particularly the knees, hips, and ankles. People with pre-existing joint conditions, such as arthritis, should proceed with caution and consult their doctor.
• The increased intensity can lead to muscle strain, especially in the calves, quads, and hamstrings. It’s crucial to warm up properly and gradually increase the incline and duration of your walks.

Also, it is important to consult your doctor before starting uphill walking for weight loss goals if you suffer from any underlying medical conditions.