Walking For fat Loss
The best method for shedding extra kilos from your midsection is a good old-fashioned walk. “Power walking is the way to go. It’s a lower impact exercise where the risk of injury is less when compared to running.” According to study, “Walking has just the same amount of benefits as running. Walking will be more beneficial for those who are just starting to lose weight or for those with health problems. For people who are overweight, walking can be less stressful on the body as it is a low impact exercise.” According to a 2007 study published in The Journal of the American Medical Association, just 30 minutes of brisk walking five days per week is enough to decrease your risk of heart disease and lose weight. Those who walked 60 minutes per day showed a significant loss in weight, shedding 12 to 14 per cent of their starting weight when consuming 1,500 calories a day. The study also concludes that it is the amount of time involved in a metabolic fitness routine that matters, not the distance covered. To ensure you’re burning fat at the fastest rate possible,it’s important to continue adding to the intensity of your walk. “What you want to aim for is to increase your speed and distance over time. If you want to see results, you need to step out of your comfort zone, increase your heart rate and challenge yourself,” “If you have been a runner for a long time, and you now need to walk to maintain your weight loss goals, you will just have to walk for longer periods of time to get the same amount of calories burnt. By adding in interval workouts and hills to your running regime you will help speed up this process. Interval workouts can be less rest, running faster or adding in hills or steps.” Power walking on challenging surfaces such as sand will ensure you’re still being pushed while decreasing the risk of injury. “The best surfaces are flat, firm, but not too hard. Avoid concrete if possible as this can be a source of high stress on your hip, knee and ankle joints. Can’t afford the time? “Try and go for walks at lunch, walk down and up stairs at work, and park your car a few blocks away from work to help you increase your daily steps,” Sullivan says.Nordic walking (also known as pole walking) is another option for perambulatory workouts. Not only are poles helpful for tackling steep inclines, but energy consumption increases by an average of 20 per cent using poles compared to ordinary walking. Not so silly after all…
Not only will walking keep you looking good in your leggings and sports crop combo, studies show that walking lowers the risk of many major diseases and conditions more than running when comparable calories are expended. A study found that a brisk walk lowered the risk of heart disease, high blood pressure and diabetes slightly more than vigorous activities expending the same amount of energy. The study showed that walking for an hour is the approximate equivalent to a half-hour run in terms of health benefits. “Walking and running provide an ideal test of the health benefits of moderate-intensity walking and vigorous-intensity running because they involve the same muscle groups and the same activities performed at different intensities,” . In the study of 33,000 runners and 15,000 walkers, running a kilometre cut the risk of high blood pressure by 4.2 per cent. The drop was 7.2 per cent for walkers expending the same energy. Risk of high cholesterol fell by 4.3 per cent with each kilometer run and by seven per cent for each one walked. Heart disease also got the walking tick of approval, with walking shearing off 9.3 per cent of the risk compared to 4.5 per cent for running. Diabetes risk dropped 12 per cent in both groups.
OUTSIDE OR TREADMILL?
The treadmill is great: air conditioning, a constant stream of TV shows, the trainer who catches your eye…but it’s no match for going for a run outside. “You definitely work harder walking outside than on the treadmill as there is some assistance from the treadmill,. Generally if you put the treadmill on a one to two per cent incline, this is equivalent to walking outside on flat ground.I also find that it is much more refreshing walking outside than in a gym on a treadmill.”However, if it’s raining or you are already at the gym for a strength session, then the treadmill will work better for you and you will get your walk done.