6-6-6 walking routine for weight loss: Does it help you shed extra kilos?

Can strolling actually show you how to drop a few pounds? Sure. Nonetheless, your night strolls won’t be the correct approach to go about this weight reduction routine. In relation to weight reduction, many individuals assume that merely strolling is sufficient to shed these additional kilos. Do you agree? Whereas strolling is unquestionably an efficient weight reduction train, including a twist can take your outcomes to the subsequent stage. Have you ever heard of the 6-6-6 strolling routine for weight reduction? This straightforward but highly effective technique is ideal for rookies and might increase the advantages of your common walks. So, if you’re now curious to know the way it works and what advantages it affords, learn on.

What’s the 6-6-6 strolling routine?

The 6-6-6 strolling routine is a straightforward method to strolling that entails incorporating the quantity 6 into your day by day routine. “This could imply strolling for a complete of 60 minutes, both at 6 AM or 6 PM. To maximise the advantages, you additionally add a 6-minute warm-up session earlier than your stroll and a 6-minute cool-down session afterward,” explains health knowledgeable Varun Rattan. This structured routine helps improve the effectiveness of your day by day stroll, enhancing each bodily health and total well being whereas selling weight reduction and boosting metabolism. The 6-6-6 strolling routine is an easy-to-follow technique to remain match, particularly for individuals with busy schedules.

How does the 6-6-6 strolling routine assist in weight reduction?

Listed here are 7 benefits of the 6-6-6 strolling routine on the subject of weight reduction, in addition to total well being.

1. Burns energy

This is likely one of the most direct advantages of 6-6-6 strolling routine. A 2021 examine printed in Sports activities Drugs and Well being Science revealed that walkers or runners burned 107 energy after strolling just one.6 kilometers (1 mile). The quantity could differ relying in your weight, intercourse, and age. Whenever you stroll, your physique makes use of vitality to energy muscle mass, assist motion, and keep stability. So the extra you stroll, the extra you burn extra energy, leading to total weight reduction.

2. Boosts metabolism

The 6-6-6 strolling routine helps increase your metabolism and preserve it lively all through the day. Strolling raises your coronary heart fee and engages muscle mass, which burns vitality. Within the 6-6-6 strolling routine, we go on 60-minute walks, twice a day. Since we’re strolling constantly, this routine makes your physique extra environment friendly at processing vitality, resulting in a quicker metabolism. “The next metabolism means you burn extra energy, even whereas at relaxation. Over time, this can lead to extra environment friendly fats burning, making it simpler to take care of or drop a few pounds,” says Rattan.

Know all concerning the 6-6-6 strolling routine to maintain you match and enhance well-being

3. Reduces stress

Stress is usually one of many main causes of weight acquire and a barrier to profitable weight reduction. If you end up burdened, your physique releases cortisol, a hormone that may set off cravings for unhealthy meals and disrupt your sleep. Common strolling, significantly in a structured routine, such because the 6-6-6 strolling routine, has been proven to cut back cortisol ranges and decrease total stress. Workout routines like strolling launch endorphins, the feel-good hormones, that enhance your temper and might scale back the emotional triggers that result in overeating, suggests a examine printed within the Journal of Scientific Drugs. In consequence, you usually tend to drop a few pounds.

4. Promotes coronary heart well being

Carrying extra weight, particularly across the stomach, will increase the chance of coronary heart illness and diabetes, in accordance with the AHA/ASA Journal. Strolling, an important cardiovascular train, helps strengthen the center and enhance blood circulation. Following the 6-6-6 strolling routine helps you set a schedule on the subject of strolling. This, in flip, reduces the chance of coronary heart illness, decrease blood strain, and increase total coronary heart operate. A wholesome coronary heart is essential for weight reduction, because it improves oxygen and nutrient supply to your muscle mass, serving to you carry out bodily actions with ease.

5. Improves insulin sensitivity

Strolling is particularly useful for these with insulin resistance or susceptible to kind 2 diabetes, in accordance with a examine within the Journal of Utilized Psychology. The 6-6-6 strolling routine can enhance your physique’s insulin sensitivity, serving to it course of glucose extra effectively. This implies your physique makes use of glucose for vitality moderately than storing it as fats, main to raised weight administration. It additionally helps forestall extra fats storage, particularly across the stomach, which is usually linked to insulin resistance.

6. Good for digestion

Strolling straight advantages digestion by stimulating the muscle mass of the digestive tract, serving to meals transfer easily by way of your system. The 6-6-6 strolling routine has you strolling for 60 minutes in a single go, and this will scale back bloating, constipation, and discomfort. A wholesome intestine additionally helps a quicker metabolism, so that you burn extra energy even when not understanding. Bear in mind to chew every chew totally to help digestion and enhance nutrient absorption.

7. Enhances deep sleep

The 6-6-6 strolling routine can enhance sleep high quality by regulating the sleep cycle and boosting melatonin manufacturing. “Strolling, particularly within the night, helps calm the thoughts and prepares your physique for deep, restful sleep,” suggests Rattan. Deep sleep is essential for weight and fats loss, as that is when the physique repairs and burns fats, in accordance with the Worldwide Journal of Weight problems. An excellent night time’s sleep additionally helps stability starvation hormones, lowering cravings that would decelerate weight reduction.

Different sorts of strolling for weight reduction

Other than the 6-6-6 strolling routine, listed here are another sorts of strolling that may show you how to shed these additional kilos:

1. Brisk strolling

It’s merely strolling quicker than common, round 3 to 4 miles per hour. This will increase your coronary heart fee and burns extra energy than informal strolling, making it an efficient approach to drop a few pounds whereas being straightforward in your joints.

2. Energy strolling

It’s a sophisticated model of brisk strolling. You stroll at a quick tempo whereas swinging your arms vigorously. This will increase calorie burn and helps tone muscle mass, making it nice for weight reduction and cardiovascular well being.

3. 8-shaped strolling

In one of these strolling, you progress in a figure-eight sample. The fixed change in path engages completely different muscle mass and challenges your stability, serving to you burn extra energy whereas working your total physique.

4. Backward strolling

Strolling backward may be extra intense than strolling ahead. It engages completely different muscle mass, particularly within the legs and glutes, and helps enhance stability and posture. It additionally burns extra energy and generally is a good approach to strengthen the knees and hips.

Brisk strolling vs reverse strolling: Which is best for well being?

5. Strolling with weights

Including weights to your stroll, like ankle weights or handheld dumbbells, will increase the depth of your day by day exercise. This forces your muscle mass to work more durable, serving to you burn extra energy and tone your physique. Begin with gentle weights to keep away from pressure and concentrate on good posture.

6. Incline strolling

Strolling on an incline—like uphill or on a treadmill with an incline setting—works the decrease physique more durable than flat strolling. This will increase calorie burn, tones the legs and glutes, and improves cardiovascular well being.

7. Nordic strolling

This strolling kind makes use of poles to interact the higher physique whereas strolling. This full-body exercise will increase calorie burn and improves posture, stability, and endurance. It’s a good way to get a extra complete exercise.

Together with 6-6-6 strolling routine, every of those strolling varieties can even show you how to drop a few pounds whereas providing completely different advantages!