Burn fat by walking 3 effective methods

Is burning fat by walking effective? What are the correct walking methods to burn fat effectively? How can I lose weight by walking? In this article we will talk about the best techniques to lose weight effectively.

Increase your ability to burn fat while walking

Brisk walking at a pace of 2.2 miles per hour is classified as a moderate-intensity aerobic activity by the American Heart Association (AHA).

According to the AHA, your target heart rate should be 50-70% of your maximum heart rate when exercising at this intensity level. (When doing more vigorous activities, your heart rate should be between 70% and 85% of your maximum heart rate.)

Low to moderate intensity exercise can actually help you lose fat. Burning fat while walking is due to the fact that low-intensity workouts rely on stored fat for fuel, while high-intensity workouts rely on carbohydrates.

The heart rate range of this zone varies with age. To determine the right numbers you can consult a chart of heart rate zones by age. During exercise, measure your pulse to determine your heart rate.

There are heart rate apps for smartphones and heart rate monitors built into a variety of activity monitors and smart watches.

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When you exercise in this area, breathing becomes more difficult, you feel more strained, and you may sweat, but you can still carry on a conversation.

Beginners should gradually increase the time and speed to burn fat while walking. A walking program for beginners should start with 15 minutes a day, five days a week, focused on developing proper walking technique. Each week, increase your walking time by 5 minutes per session.

5 Ways to Increase Intensity

If your heart rate remains below 60% of your maximum rate, you need to increase the intensity of your training to burn fat. This can be done in various ways.

1. Increase walking distance and time.

Increase the duration of your walk so that your body works harder. Keep an alert pace this way, burning fat while walking will be more efficient.

The extra minutes of walking will lead to more burning of stored fat. However, not everyone has time for these extra minutes and you may find that other options are more feasible.

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2. Go faster

Improve walking speed by maintaining correct posture, arm movement and a firm stride. Even if you’re just taking a short walk, try going a little faster than usual.

To burn fat while walking as efficiently as possible, it can be helpful to time yourself by walking a predetermined route and then challenge yourself to go a little faster each time.

One study looked at people walking at speeds of 6 kilometers per hour, 7 kilometers per hour and 8 kilometers per hour. Accelerating to 8 kilometers per hour burned more than half the number of calories compared to accelerating from 6 to 7 kilometers per hour.

3. Include ranges

Use the above strategies for walking faster to incorporate intervals, where you walk at a faster pace for a set distance or time, followed by a slower pace. Intervals increase both intensity and overall pace.

Fat-burning walking workouts for four months led to a six-fold increase in weight loss and abdominal fat loss in people with diabetes compared to those who walked at a steady pace.

4. Include slopes or stairs

To achieve your goal of burning fat while walking, incorporate hills or stairs into some of your walks. will maintain the challenge and intensify the training.

If you don’t have access to a rough trail or outdoor stairs, you can use a treadmill (start at a gentle incline and work your way up to a steeper one) or a stepper at the gym.

You don’t have to go fast uphill: One study found that walking slowly up an incline was an effective workout that didn’t put too much pressure on the knee joint, especially in obese people.

5. Use walking sticks

When you walk with poles, you increase the intensity (not to mention train your upper body) without feeling like you’re working harder.

An example of a workout to burn fat while walking

This walking fat burning workout can be performed on a treadmill or outdoors. Wear flat, flexible athletic shoes that provide adequate support and cushioning for a long walk. Wear loose clothing that wicks away sweat.

• Warm-up: Walk for 5-10 minutes at a slow pace, gradually increasing speed. Warming up is essential. This uses up stored blood sugar and depletes the energy reserves prepared by the muscles. This tells your body that you will be engaging in a longer session of physical exercises. As a result, your body starts preparing to burn stored fat.
• Increase your speed until you reach your fitness zone (heart rate 60% to 70% of your maximum). Monitor your heart rate every ten minutes to ensure you stay in your target zone.
• Go for 30-50 minutes or more in the fitness area. If your heart rate begins to decrease, increase your speed.