Is walking good for fat burning?
For burning fat and staying fit, we all have a notion in mind that one should spend long hours at the gym and do intense, rigorous and painful exercises. What if you get the same benefits of rigorous exercises from walking? Yes! Walking is one of the most popular aerobics exercises that offers many potential health benefits, including fat burning.
What happens to your body when you go for a walk regularly?
Walking helps in the following ways to help you lose fat and excess weight:
1. Burns Calories
2. Burns Belly Fat
3. Maintain Weight
4. Preserves Lean Muscles
Burns Calories: Walking is very effective in burning calories. For example, walking for a mile can help burn nearly 100 calories. However, calorie burn varies from person to person based on age, weight, gender and activity level.
Burns Belly Fat: Storing belly fat is linked to developing lethal diseases like type 2 diabetes and cardiovascular problems. Walking can help you get rid of that visceral fat on the belly and reduce your waist circumference so that you can fit in your favorite dress again.
Maintains Weight: Walking helps burn calories and excess belly weight and promotes ideal weight management. A report by the PubMed centre has mentioned that to maintain your ideal weight; you should go for at least 150 minutes of walking weekly.
Preserves Lean Muscles: There are chances of losing some muscle while trying to shed that nasty fat off your body by doing intense exercise. Walking could help in preserving the lean muscle and help you retain your muscle strength and function.
How long should you walk to lose those extra kilos?
Being physically active has a lot of benefits, including better mood and confidence. You should aim for brisk walking for at least 150 minutes a week, which means at least 30 minutes a day for five days a week. While brisk walking, you will need to walk in the correct heart rate zone, nearly 60-70% of your maximum heart rate. For example, if you are 30 years old and your heart rate reaches 190 beats per minute while walking briskly, you should aim for a heart rate equivalent to 60% - around 115 beats per minute.
If you are a beginner, you are advised to start with shorter periods of walking, like 10-15 minutes a day consistently. Maintaining consistency is important to build your daily habit.
What can be done to boost your walking intensity?
If you find that your heart rate, despite your walking schedule, is not reaching up to 60% of your maximum heart rate, you can try the below ways to improve intensity:
Walk Longer: To boost your intensity, you should walk for longer distances. For example, try adding half a mile more to your walk and see the difference.
Walk Faster: No matter how far you go for your walk, try walking faster to build your stamina and boost fat burning.
Add Levels: By adding levels to your walking, you can keep track of your distance. In addition, it will help boost your motivation to walk more.
Climb Stairs: Climbing stairs helps in making your walking more intense. You can also try stair-stepping practice to boost your fat burning.
Wear a Weighted Vest: Adding extra weight while walking helps burning more calories. In addition, you may observe heavy people around you; they burn more calories than those who are not so heavy.
Walk Uphill: Walking on a slope or a hill needs more effort. Thus, it helps in burning fat faster.
Add Resistance Training: To burn more calories, you should include some resistance training during your walking session. For example, try squats, pushups, burpees, lunges or tricep dips to promote body fat burning.
Focus on Posture: Though you do brisk walk, it is recommended to walk faster in a good posture with moving arms and a powerful stride.
How many steps should you walk in a day to lose fat faster?
This is a common question of how many steps a person should walk to burn fat faster. Well, you can try walking 10000 steps in a day. You can start with the best possible count of the steps that you can do. Then, gradually, you can increase your steps and progress.
Add-on tips to reduce your belly fat -
Breathing Technique: Getting a flat stomach is everyone’s dream but do you know there is a way other than walking to get it faster. Yes! It is with breathing exercise while walking. When you are walking, you should try breathing with your stomach and release the air through your mouth. This technique is useful in toning the abdominal muscles.
Track your fitness journey: While trying to lose weight by burning fat, you should track your progress. For example, keep a check on the daily distance that you cover while walking, keep track of your heart rate to know if you are doing your walking right. There are many apps available in the market that help you keep track of your health by monitoring your physical activities.
The Bottom Line
Though many exercises can help burn fat faster, walking is the safest way to do it. Other exercises need enough time and effort, which is difficult to get in these busy lives. Simple walking helps not only burning fat but also provides immense health benefits. It is not necessary to work out harder to get desired results.