6-6-6 Walking: Top Weight Loss Benefits
Searching for an enjoyable and successful weight loss strategy? These seven advantages make the 6-6-6 walking regimen for weight loss an excellent place to start. Recognize it.
Does walking actually aid with weight loss? Indeed. However, this weight loss routine may not be the best fit for your evening walks. Many people believe that walking alone will help them lose the extra pounds they need to lose weight. Do you concur? Walking is undoubtedly a good way to lose weight, but you can get even better results by adding a twist. Are you familiar with the 6-6-6 walking regimen for losing weight? This easy-to-use yet effective technique is ideal for novices and can increase the advantages of your daily walks. Thus, continue reading if you are interested in learning more about its advantages and how it operates.
What is the walking routine for 6-6-6?
A straightforward method of walking that incorporates the number 6 into your everyday routine is the 6-6-6 walking regimen. This could entail going for a 60-minute stroll at either 6 AM or 6 PM. According to fitness guru Varun Rattan, “you also add a 6-minute warm-up session before your walk and a 6-minute cool-down session afterward to maximize the advantages.” Your daily stroll will be more effective with this regimented approach, which also helps you lose weight and increase your metabolism while enhancing your general health and physical fitness. For those with hectic schedules, the 6-6-6 walking program is a simple way to keep in shape.
What weight-loss benefits does the 6-6-6 walking routine offer?
Here are seven benefits of the 6-6-6 walking regimen for both general health and weight loss.
1. Burns calories
One of the most obvious advantages of the 6-6-6 walking regimen is this. After just 1.6 kilometers (1 mile), walkers or runners expended 107 calories, according to a 2021 study published in Sports Medicine and Health Science. Depending on your age, sex, and weight, the figure may change. Your body uses energy to power muscles, sustain movement, and keep your equilibrium as you walk. Therefore, walking increases calorie expenditure, which leads to weight loss.
2. Increases metabolism
Maintaining an active metabolism throughout the day is made easier with the 6-6-6 walking regimen. Walking causes your heart rate to increase and your muscles to contract, both of which burn energy. We take 60-minute walks twice a day as part of the 6-6-6 walking program. Walking on a regular basis improves your body’s energy processing efficiency, which raises your metabolism. Even while you are at rest, you burn more calories if your metabolism is higher. According to Rattan, this may eventually lead to more effective fat burning, which will make weight maintenance or loss simpler.
3. Lessens tension
One of the main reasons for weight gain and a hindrance to effective weight loss is stress. Your body releases the hormone cortisol when you are under stress, which can cause sleep disturbances and unhealthy eating desires. Frequent walking has been demonstrated to lessen cortisol levels and overall stress, especially when done in a planned manner like the 6-6-6 walking pattern. According to a research published in the Journal of Clinical Medicine, walking and other forms of exercise release endorphins, which are feel-good hormones that elevate your mood and help lessen the emotional triggers that cause overeating. You have a better chance of losing weight as a result.
4. Encourages heart health
According to the AHA/ASA Journal, obesity raises the risk of diabetes and heart disease, particularly around the abdomen. An excellent cardiovascular workout that strengthens the heart and increases blood flow is walking. You can establish a walking regimen by adhering to the 6-6-6 walking routine. Consequently, this lowers blood pressure, improves heart function generally, and lowers the risk of heart disease. A healthy heart is essential for weight loss because it enhances the transport of nutrients and oxygen to your muscles, making it easier for you to engage in physical activity.
5. Enhances sensitivity to insulin
According to a study published in the Journal of Applied Psychology, walking is particularly advantageous for people who have insulin resistance or are at risk of developing type 2 diabetes. By increasing insulin sensitivity, the 6-6-6 walking practice can help your body absorb glucose more effectively. This improves weight management because your body uses glucose for energy instead of storing it as fat. Additionally, it aids in preventing the accumulation of excess fat, particularly in the abdominal region, which is frequently connected to insulin resistance.
6. Beneficial to digestion
Walking improves digestion immediately by activating the digestive tract’s muscles, which facilitates the easy passage of food through your body. The 6-6-6 walking program can help you feel less bloated, constipated, and uncomfortable by having you walk for 60 minutes at a time. Even when you are not exercising, you burn more calories since a healthy stomach also promotes a higher metabolism. To facilitate digestion and enhance nutrition absorption, make sure you chew every bite completely.
7. Promotes restful sleep
By controlling the sleep cycle and increasing the production of melatonin, the 6-6-6 walking program can enhance the quality of your sleep. “Walking helps quiet the mind and prepares your body for deep, comfortable sleep,” advises Rattan, particularly in the evening. According to the International Journal of Obesity, the body repairs and burns fat during deep sleep, which is why it is essential for weight and fat loss. Additionally, a restful night’s sleep balances hunger hormones, minimizing cravings that may impede weight loss.
Other forms of weight-loss walking
Here are some other walking techniques that can help you lose those excess pounds in addition to the 6-6-6 routine:
1. Walking quickly
It is just walking three to four miles per hour faster than normal. Compared to casual walking, this raises your heart rate and burns more calories, making it a more efficient and joint-friendly method of weight loss.
2. Walking with power
It is a more sophisticated form of brisk walking. You swing your arms fiercely as you walk quickly. This improves cardiovascular health and weight loss by increasing calorie burn and toning muscles.
3. The eight-shaped gait
You walk in a figure-eight pattern when you do this. By challenging your balance and using new muscles, the frequent direction changes help you use your entire body and burn more calories.
4. Walking backwards
It can be harder to move backward than forward. It works a variety of muscles, particularly those in the legs and glutes, and enhances posture and balance. In addition walking burning more calories, it can help strengthen the hips and knees.
5. Using weights when walking
Adding weights to your walk, such as portable dumbbells or ankle weights, makes your regular workout more intense. By making your muscles work harder, you may tone your body and burn more calories. To prevent tension, start with small weights and concentrate on proper posture.
6. Strolling upwards
In comparison to flat walking, walking on an incline—such as uphill or on a treadmill with an incline setting—works the lower body more. This promotes cardiovascular health, tones the legs and glutes, and increases calorie burn.
7. Nordic jogging
This style of walking engages the upper body while walking by using poles. This full-body workout enhances endurance, balance, and posture while burning more calories. It is a fantastic approach to get a more thorough workout.
Each of these walking styles has unique advantages and can aid in weight loss in addition to the 6-6-6 walking program!
Relevant Frequently Asked Questions
Is it safe for novices to walk with weights?
To prevent strain, start out with modest weights and progressively increase the intensity if you are new to exercising. Additionally, if you have joint or knee issues, stay away from weights. To avoid injury, concentrate on keeping your form correct.
Can a newbie perform the 6-6-6 walking routine?
Indeed, the 6-6-6 walking pattern is suitable for beginners. As your fitness level increases, you can progressively up the intensity from a comfortable starting point.
Why is it crucial to follow a warm-up and cool-down routine?
Warm-up and cool-down sessions are crucial because they increase flexibility, reduce the risk of injury, and aid in your body’s recovery after each workout.
