Lose weight with fast walking
Incidental activity as fast walking is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.
The loss of
fat comes from fat cells all over the body, not from one or more specific
area’s so spot reduction of a certain area is not possible. The main priority
of this article is to show you the quickest and safest way to lose fat from the
body.
The key to
effective aerobic training that burns off the maximum amount of fat is
long-term consistency not intensity. It
doesn’t matter if you run a mile, jog a mile or walk a mile you will burn
exactly the same amount of calories.
The best
exercise by far for the purpose of fat-loss is fast walking either indoors on
the treadmill or outdoors. What many don't know is that walking produces a
greater percentage of fat loss as opposed to jogging or running. Other aerobic
activities are the treadmill, bike, climber or any other training gear found in
or out of the gym.
Walk or
exercise until you are mildly puffing and hold that rate until the allotted
time. If your aerobic activities leave you panting or breathless, your going
too hard, your energy is coming from your carbohydrate reserves and not from
your fat stores. Try fast walking for one hour a day every day of the week if
you are able.
Here are some of the benefits of Fast Walking.
- Easy to Perform
- Most Conventional
- All Natural Body Movement
- Doesn't Cause Injuries
- Can Be Done Anywhere
- The Best Minimal Effort Exercise for Fat Loss
Research
shows that regular, brisk walking is one of the best exercises we can do for
overall fitness. It suits people of all
ages and fitness levels, it’s easy to get started and there's no complicated
technique to learn or equipment to buy.
Walking isan excellent way to get fit because it uses nearly all the muscles and, as you
have to carry your body weight, you can get a good workout from it.
It’s also
safer on the joints and the back than most other forms of exercise because
you're not jumping up and down, so the impact is low.
Studies
have shown that taking a daily 20-minute walk can reduce the risk of heart
attack as much as 50%, it also reduces high blood pressure and helps to burn
fat to keep weight under control.
Walking and
other weight bearing exercises (Strength training) helps to increase bone mass,
which protects against osteoporosis and bone fractures.
In the
first two weeks, go for a 20-minute walk every other day and then increase this
to 40 minutes. At first try to do five
20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise,
increase this to 40 minutes for five times a week.
You can
then gradually increase this as you see fit, if you want to walk every day for
40 minutes or even an hour so be it. Remember the more you walk the more fat
that will be burned off. The best pace
for fitness training will make you slightly breathless, but you should still be
comfortable and be able to carry on a conversation.
As you get
fitter, you'll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing
your pace. Keep your shoulders back, your chest lifted and your tummy pulled in
when you walk, hold your head up for open, easy breathing.
Practical Tips for fast walking
- If your feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
- Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
- Make safety your first consideration. Don't walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all
other activities try to move, move, move. Try parking the car further away from
your destination so you can walk the extra distance, hide all your remote
controls so you have to get up and change the channels manually. These all help
burn those extra calories and body fat from your frame.
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