Despite not being the most strenuous form of exercise, walking can be an effective way to get in shape and burn fat.
By ensuring that you stay in the right heart-rate zone while walking, you maximise calorie burn and effectively reduce overall fat amounts.
The key to burning fat is to consume less calories than you use. Getting to this point requires a balanced diet, as any amount of exercise will never replace this. Once you have a balanced diet in place, begin working on getting your step count up.
Once you are consistently upping your step count you should begin to notice that your overall fat levels are going down.
The heart rate target you should be aiming for while walking for weight loss is roughly 60 – 70% of your maximum heart rate. This can be figured out by subtracting your age from 220. After this multiply that number by 0.6 to give you the rate you should be aiming for.
For example. The approximate maximum heart rate for a 30 year old is 190 (220-30), multiplying this by 0.6 gives you 114. Therefore the heart-rate that a 30 year old should target for fat-burn is around 114.
It is important to make sure these fat-burn workouts are of relatively high duration, somewhere around 45 minutes in the target heart-rate zone, this is because walking is a low intensity exercise.
At the start of a workout your body will use energy sources such as carbohydrates and sugars. If you do your fat-burn workouts in the morning before breakfast you can help train your body to use your stored fat reserves as their energy source.
It is always important to listen to your body when doing any sort of exercise. Even though walking can appear to be an easy form of exercise compared to most, it can still be dangerous if you push yourself too hard.
Start out walking within yourself for the first few times just to ensure that you don’t overdo it, you cannot expect to see any benefits if you injure yourself and cannot workout.