Hmmm…walking for weight loss? No, I’m not talking about a leisure stroll around the neighborhood, parking further from the mall entrance or taking the stairs instead of the elevator (while those are all great ways to increase your daily activity). No, I’m talking about getting that heart rate up, getting out of your comfort zone and getting results, all the while taking advantage of the fact that walking is low impact and anyone can do it. How to get the most out of your walking for weight loss workouts…
- Re-Program your Brain: We have been programmed to believe that long sessions of slow, steady pace cardio in the “fat burning zone” are the best way to get results. This couldn’t be the furthest from the truth. While your body does pull from sugar store during more intense training, it doesn’t mean your are burning less fat. Our bodies actually adapt to these long cardio sessions and end up conserving energy and, therefore, burn less calories. Bottom line, the theory behind the “fat burning zone” has been completely misunderstood and is totally outdated. This brings me to number two…
- Harness the “After Burn”: The “After Burn” is a result of your body’s efforts to try and restore itself after an intense workout. Research shows that your metabolism can stay elevated for as long as 24 hours after an intense bout of interval training. Yes, unlike steady pace cardio, your body will continue to burn calories even when you’re snoozing.
- Incorporating Interval Training is the Key: By intervals, I mean regular bursts of intensity followed by periods of recovery for 20-30 minutes. There are all kinds of ways to incorporate intervals into your walking for weight loss workouts. The simplest way is to (after a 5 minute warm up) increase your pace for 30 seconds, recover for 90 seconds and repeat 7-10 times. It is that simple. You can do that on a treadmill, on a track, or around the neighborhood. The key is getting out of your comfort zone for those 30 seconds. It should be difficult to carry on a conversation during that time period. Treadmill example: walk at a 3.7 for 30 seconds and recover at 3.2 for 90 seconds.
- Other Interval Options: Using a treadmill? Don’t be afraid to incorporate hills as your intervals. This is a great way to mix it up. Walk at 5 incline for 30 seconds, recover at a 1 incline for 90 seconds. Maintain the same pace for both inclines (try a 3.0-3.2 speed). Again, getting your heart rate up is the key. So, you can play with the inclines and the pace to meet your fitness level.
Remember, it is all about the numbers. Calories in vs. Calories out will determine your weight loss. So, get the most out of your walking for weight loss workouts. You will get the most bang for your buck and burn more calories by incorporating intervals into your walking workouts. Added bonus, you’ll spend less time working out and get faster results. Can’t beat that!
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Sommer Tucker
