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

Can strolling actually aid you drop extra pounds? Sure. Nevertheless, your night strolls may not be the appropriate method to go about this weight reduction routine. In relation to weight reduction, many individuals suppose that merely strolling is sufficient to shed these further kilos. Do you agree? Whereas strolling is certainly an efficient weight reduction train, including a twist can take your outcomes to the following degree. Have you ever heard of the 6-6-6 strolling routine for weight reduction? This straightforward but highly effective technique is ideal for freshmen and might enhance the advantages of your common walks. So, in case you are now curious to know the way it works and what advantages it presents, 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 every day routine. “This will 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 professional Varun Rattan. This structured routine helps improve the effectiveness of your every day stroll, enhancing each bodily health and general 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 in terms of weight reduction, in addition to general well being.

1. Burns energy

This is without doubt one of the most direct advantages of 6-6-6 strolling routine. A 2021 examine revealed in Sports activities Medication and Well being Science revealed that walkers or runners burned 107 energy after strolling only one.6 kilometers (1 mile). The quantity could fluctuate relying in your weight, intercourse, and age. Once you stroll, your physique makes use of power to energy muscle tissues, assist motion, and preserve steadiness. So the extra you stroll, the extra you burn extra energy, leading to general weight reduction.

2. Boosts metabolism

The 6-6-6 strolling routine helps enhance your metabolism and preserve it lively all through the day. Strolling raises your coronary heart price and engages muscle tissues, which burns power. 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 power, resulting in a sooner metabolism. “A better metabolism means you burn extra energy, even whereas at relaxation. Over time, this may end up in extra environment friendly fats burning, making it simpler to keep up or drop extra pounds,” says Rattan.

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

3. Reduces stress

Stress is commonly one of many main causes of weight achieve and a barrier to profitable weight reduction. If you find yourself careworn, 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 scale back cortisol ranges and decrease general stress. Workout routines like strolling launch endorphins, the feel-good hormones, that enhance your temper and might cut back the emotional triggers that result in overeating, suggests a examine revealed within the Journal of Scientific Medication. Consequently, you usually tend to drop extra pounds.

4. Promotes coronary heart well being

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

5. Improves insulin sensitivity

Strolling is particularly useful for these with insulin resistance or vulnerable to sort 2 diabetes, based on 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 power slightly than storing it as fats, main to raised weight administration. It additionally helps stop extra fats storage, particularly across the stomach, which is commonly linked to insulin resistance.

6. Good for digestion

Strolling immediately advantages digestion by stimulating the muscle tissues of the digestive tract, serving to meals transfer easily via your system. The 6-6-6 strolling routine has you strolling for 60 minutes in a single go, and this may cut back bloating, constipation, and discomfort. A wholesome intestine additionally helps a sooner metabolism, so that you burn extra energy even when not understanding. Keep in mind to chew every chew completely to assist 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, based on the Worldwide Journal of Weight problems. A superb night time’s sleep additionally helps steadiness starvation hormones, decreasing cravings that would decelerate weight reduction.

Different kinds of strolling for weight reduction

Aside from the 6-6-6 strolling routine, listed here are another kinds of strolling that may aid you shed these further kilos:

1. Brisk strolling

It’s merely strolling sooner than typical, round 3 to 4 miles per hour. This will increase your coronary heart price and burns extra energy than informal strolling, making it an efficient method to drop extra pounds whereas being simple 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 tissues, making it nice for weight reduction and cardiovascular well being.

3. 8-shaped strolling

In the sort of strolling, you progress in a figure-eight sample. The fixed change in route engages totally different muscle tissues and challenges your steadiness, serving to you burn extra energy whereas working your total physique.

4. Backward strolling

Strolling backward might be extra intense than strolling ahead. It engages totally different muscle tissues, particularly within the legs and glutes, and helps enhance steadiness and posture. It additionally burns extra energy and is usually a good method to strengthen the knees and hips.

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

5. Strolling with weights

Including weights to your stroll, like ankle weights or handheld dumbbells, will increase the depth of your every day exercise. This forces your muscle tissues to work tougher, 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 tougher than flat strolling. This will increase calorie burn, tones the legs and glutes, and improves cardiovascular well being.

7. Nordic strolling

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

Together with 6-6-6 strolling routine, every of those strolling sorts can even aid you drop extra pounds whereas providing totally different advantages!